How do I increase the blood flow to heal my plantar fasciitis?
Here are some tips to increase blood flow to the plantar fascia and speed up the healing process:
- Rest: Plantar fasciitis is an overuse injury, so the most important thing you can do is to rest the affected foot. Avoid activities that put stress on the plantar fascia, such as running or walking long distances.
- Ice: Apply ice to the bottom of your feet for 15-20 minutes at a time, several times a day. Ice can help reduce pain and swelling.
- Compression: Wear a compression bandage or wrap around the affected foot can help to improve circulation and reduce swelling.
- Elevation: Keep your foot elevated above your heart as much as possible. This will help to reduce swelling and improve circulation.
- Massaging: Gently massaging the bottom of the foot can help improve circulation and reduce muscle spasms.
- Stretching: Stretching the plantar fascia and calf muscles can help improve blood flow and flexibility. Some stretches that you can try:
- Sitting with the affected leg extended in front of you, pull the toes back towards the shin using your hands or a towel
- Place a tennis ball under the arch of your foot and roll it back and forth
- Stand on a step or curb and gently lower the heel of the affected foot
- Use arch support: Arch supports can help improve the alignment and stability of the foot and reduce strain on the plantar fascia.
- Night splint: A night splint, which holds the foot in a flexed position overnight, can help reduce pain and inflammation and help stretch the plantar fascia.
- Exercises: There are several exercises that strengthen the muscles in your feet and ankles and help improve blood flow. Talk to your doctor or therapist about which exercises are right for you.
- Custom orthotics: Custom orthotics are devices that are made specifically for your feet and can help to correct abnormal foot mechanics that may be contributing to plantar fasciitis.
- Physical therapy: A physical therapist can teach you exercises and stretches that can help to strengthen the muscles in your feet and ankles and improve flexibility.
- Medication: Over-the-counter pain relievers such as ibuprofen or naproxen can help to relieve pain and inflammation.
If you have persistent pain or have tried these methods without success, talk to your doctor about other treatment options, such as steroid injections or surgery.