Have you ever felt an annoying tingling or numbness in your foot or a sharp stinging pain in the heel of your foot?. Whether you’re taking your first walk in the morning, running, or standing for extended hours, pain in the plantar fascia can be overwhelming. Ankle supports are simple tools that help keep the foot in a neutral position. They can help ease the pain and take pressure off the plantar fascia, so you will feel comfortable.
In this blog, we'll learn about what Plantar Fasciitis is, how to treat it in general and in kids, and whether you can use orthopedic ankle supports to relieve its pain.
What is Plantar Fasciitis?
It is a common condition that causes heel pain due to inflammation or degenerative irritation of the plantar fascia, a strong band of tissue connecting the heel bone to the toes. It is a strong, fibrous ligament that also supports your foot arch and helps absorb shock when you walk, run, or stand.
It can be triggered by:
- Overuse or repetitive motion while running, jumping, or standing for long hours.
- Wearing flat, unsupportive shoes or shoes with no arch support.
- Tense calf muscles or Achilles tendon.
- Weight distribution in High arches or flat feet.
- Sudden weight gain or pregnancy that increases pressure on the feet.
Important Signs to Watch
- Sharp heel pain, especially with your first steps in the morning
- Pain after sitting for long periods
- Discomfort that worsens after exercise
- Tenderness along the bottom of the foot near the heel
How to Treat Plantar Fasciitis in the Ankle?
You can manage plantar fasciitis pain with home remedies. Here’s how:
Rest Your Foot
- Avoid high-impact activities like running or jumping as they apply extra weight and pressure on your foot heel.
- Reduce standing or walking for extended hours.
- Use orthopedic ankle supports like Leeford Ortho ankle support to protect the plantar fascia region and to reduce ankle strain.
Strengthening Stretches
Tight calf and Achilles muscles can worsen both heel and ankle pain. For 2-3 times daily, engage yourself in:
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Calf stretch: Stand facing a wall, keep one leg straight behind you, and lean forward until you feel a gentle stretch in the back of your leg.
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Plantar fascia stretch: While seated, cross your affected foot over the opposite knee. Pull your toes back toward your shin to stretch the arch.
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Ankle mobility exercise: Write the alphabet in the air with your toes to improve ankle flexibility and blood flow.
Supportive Footwear
- Wear shoes with good arch and heel support instead of wearing shoes with flat soles, like flip-flops.
- Insert orthotic insoles or heel cups in your shoes to absorb shock.
- Replace worn-out shoes regularly to avoid wearing shoes with a worn-out sole.
Night Splints or Braces
- Wear a foot brace or splint to keep your foot gently supported overnight. This reduces the risk of tightening your foot, heel, and ankle while sleeping. It prevents the chances of experiencing a stiff and sharp pain when you wake up in the morning.
Gentle Self-Massage
- Use your thumbs to massage the arch of your foot and around your ankle in small circular motions.
Cold and Warm Compression
- You can apply a warm compress or use a massage oil to ease tension in the muscles around the foot arch. It also helps to relieve pain and reduce swelling.
Medical Treatments
- If ankle pain continues after 2–3 weeks of home care, consult a healthcare provider for physical therapy, ultrasound, or corticosteroid.
Sprained Ankle Recovery Time
Your recovery time depends on how severe the Plantar Fasciitis is. The duration is as follows:
Mild: 1–2 weeks
Moderate: 3–4 weeks
Severe: 6 weeks or more
Can I Use Ankle Support for Plantar Fasciitis?
The good news is that you can use an ankle support for plantar fasciitis. It ensures arch support, compression, and stabilization, which reduces pain and strain on the plantar fascia. Among the best brands in India, consider a Leeford ankle support that is crafted with skin-friendly materials.
What Is the Fastest Way to Cure Plantar Fasciitis?
Effective methods of curing plantar fasciitis include:
- Consistent and frequent gentle foot stretching
- Avoid doing activities that trigger continuous pain, including excessive running and jumping on hard surfaces.
- Applying a cold and heat compression on the heel arch area, and wearing supportive shoes.
It’s important to consult a healthcare specialist if pain persists or doesn't improve with home remedies. This helps in knowing why you're experiencing plantar fasciitis and to suggest safe and effective treatment.
How to Cure Plantar Fasciitis in Kids?
- Ensure that the child is resting his/her affected foot frequently on and cushioned surface. They shouldn't engage in activities like running and jumping around all day, as this triggers pain that might become temporary.
- Have your child wear well-cushioned shoes with good arch support. Always check whether they are wearing flat or unsupportive footwear, like flip-flops, or not. In some cases, orthotic insoles may help relieve pressure on the heel.
- Apply an ice pack to the heel for 10–15 minutes and a heat pack 2-3 times a day to reduce inflammation and pain.
- Teach your child simple calf and foot stretches, such as rolling the arch of the foot over a tennis ball or stretching the Achilles tendon.
- If needed, apply pain relief creams and use pain relief tablets under a healthcare provider’s advice.
Wrapping Up
Plantar fasciitis is commonly triggered by our daily activities that include prolonged standing, sudden increase in activities, or walking on flat, hard surfaces. It can also be triggered by gaining weight during pregnancy, obesity, or tight calf muscles. Simple lifestyle habits that include incorporating gentle foot-strengthening stretches, wearing supportive footwear, applying cold and heat compression, and resting your foot help a lot.
For added support, you can consider using Leeford Ortho Ankle Support, which can make recovery effective, easier, and comfortable. It comes with an ankle binder and an ankle binder with a splint that reduces arthritic pain, inflammation, and post-injury swelling. Ankle support braces and ankle support straps are designed to provide targeted foot arch support, and this reduces muscle tension in the foot and heel. Using them along with daily habits not only eases discomfort but also helps prevent plantar fasciitis. From household chores to sports or getting back on your feet after an injury, this binder keeps your ankle and feet steady and supported.
