5 Ways You Can Reduce Foot Pain at Home

Did you know that millions of Americans suffer from foot or heel pain? More often than not, the root cause of their discomfort stems from plantar fasciitis. This uncomfortable condition results when the long, fibrous band of tissue that connects your heel to your toes becomes damaged or inflamed. 

At Progressive Podiatry, with convenient locations in Park Slope, Mill Basin, or Bensonhurst in Brooklyn, New York, our skilled podiatrists evaluate your feet and recommend customized treatment plans to help get you the relief you need.

We also believe in the power of education. To help you better understand what could be causing your pain and how to get relief, we’ve compiled this informative guide. Here are five things you can do to reduce your foot pain at home.

1. Splint your foot

One of the best ways to control foot and heel pain from plantar fasciitis is by wearing a tension splint while you sleep. Studies show this noninvasive treatment works to get you through acute phases of plantar fasciitis and resolve your condition after about 12 weeks. 

Most people flex their toes forward as they sleep, causing your plantar fascia to shorten and tighten throughout the night. This results in pain first thing in the morning. Splints maintain your ankle angle at a comfortable 90 degrees, keeping your feet and ligaments in a position similar to walking and lengthening your plantar fascia.

2. Stretch it out

Stretches and exercises that strengthen and stabilize the muscles in your foot and ankle can go a long way toward reducing your foot and heel pain. What’s more? These simple movements can also keep plantar fasciitis from returning. 

Talk to your podiatrist before beginning, and be sure to take it slow at first. When your doctor gives you the green light, here are a few stretches to try at home.

Dr. Evan Breth and Dr. Neha Khanna can provide more stretches and exercises for plantar fasciitis avoidance and relief.

3. Use anti-inflammatories

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, can provide relief when your foot and heel pain is at its worst. Used in moderation, these medications can temporarily reduce the swelling associated with plantar fasciitis and help you get on with your day. 

It’s important to note, however, that these medications don’t treat the underlying cause of your pain. They merely treat the symptom and should be used only to get you through rough patches as you apply other treatments. Be sure to talk to your doctor about any medication use. 

4. Put your pain on ice

One of the simplest yet most effective things you can do to reduce your foot or heel pain at home is apply ice. Plantar fasciitis pain is caused by inflammation of your ligament. Applying an ice pack helps reduce this swelling and alleviate your pain.  

Icing also ensures that you get off your feet and rest, which promotes healing. Try wrapping an ice pack in a towel and applying it to the bottom of your foot. If you don’t have an ice pack, try a bag of frozen veggies. Keep it in place for about 15-20 minutes, and repeat three or four times a day.

5. Choose the right shoes

Whether it’s running to catch a cab or the subway, walking down the block to the store, or moving around outside with family and friends, your feet can take a beating. Protect your feet by wearing supportive shoes with good arch support and ample cushioning. If you’re athletic, be sure to replace your old workout shoes before they lose support and cushioning. 

If you still can’t seem to find relief from your foot or heel pain, it’s time to seek professional help. Dr. Breth and Dr. Khanna can evaluate your feet, lifestyle, and medical history to create a customized treatment plan for you. 

Stop suffering from pain in your foot or heel. Call the Progressive Podiatry office nearest you or book an appointment online. We also offer convenient telehealth appointments.

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