Plantar fasciitis is a common cause of pain in the heel and lower part of the foot. The plantar fascia, also called the arch tendon, is a thick band of tissue that connects the heel bone to the toes. It can be torn, stretched or damaged and ignite. Once inflamed, the disease is called plantar fasciitis. Learn how to wrap or stretch your foot if you have plantar fasciitis to take advantage of this treatment option.
Method 1 of 3: Use a sports band to treat plantar fasciitis
Step 1. Gather the materials
You need an athletic band to dress your foot with this method. You can get rolls of sports tape at supermarkets or drugstores. One roll should be used for three to five bandages.
- Watch out for creases when applying the tape. This can cause blisters or other irritation.
- It should be lightly applied. You shouldn't make it too tight on your foot.
Step 2. Wash the foot
Before bandaging it, be sure to wash it with a non-moisturizing soap. This helps the tape stay on your foot as you apply it. Make sure the leg is completely dry before you start.
Step 3. Secure the tape
To begin the bandaging process, place a piece of tape around the sole of the foot. This is the area just behind your toes. Wrap the tape around the limb so that it is at the top and bottom of your foot.
- Designate the next attachment point on your foot. Wrap a piece of tape around the back of your ankle. It should go around this part and down on both sides of your foot until it meets the band around the sole of the foot. Join the two sections of the tape.
- The bandage should not be tight. The band should be loose on your feet and you should perform this step while your leg is relaxed.
- Smooth out the folds during the operation to avoid blisters.
Step 4. Apply the tape to the foot in an X shape
Place one end of the tape on your foot just below the big toe. Then apply this diagonally to the bottom of your foot. Wrap it around the heel in the opposite direction along your foot. Place the tip under your little toe.
- At this point you should form an X along the sole of the foot with the tape. The center of the X should be in the middle of your leg.
- Repeat this X-bandage three more times. This will provide support to the plantar fascia.
Step 5. Place the ribbon horizontally
The last step in bandaging is to place the tape in horizontal lines along the sole of the foot. These horizontal bands of tape will overlap so that no part of your foot is visible. They will cover the entire lower part of the leg, from the heel to the anchor point that surrounds the sole of the foot.
- Finally, wrap a piece of tape around the sole of the foot again, including the top of the leg, to provide additional support. This should be the only piece of tape on the top of your leg.
- You don't have to wrap the whole limb. Instead, cut each piece of ribbon around the edge of your foot so that it looks like a ribbon shoe.
Step 6. Bandage your foot throughout the day
You should bandage your foot whenever you plan to engage in strenuous physical activity, such as before exercising or before going to work.
- It should not get in your way too much and should not be tucked under your foot.
- You can keep it for up to 5 days, but it is best to change it every day.
- If you get her wet while showering, that's okay.
Method 2 of 3: Use a homemade night splint to treat plantar fasciitis
Step 1. Gather all the materials
To stretch your foot you will need a few objects namely, a long ribbon or lace. You will also need a modified tubular sock.
The tubular sock should have a lace or loop of ribbon sewn to the toe and top. You can easily do this with a needle and thread
Step 2. Sit in a comfortable position
To start stretching the foot, sit in a comfortable position. You may need to place the ankle on the opposite knee. Wear the sock on the affected foot.
Make sure to keep your toes flexed during the process so that they stretch better. However, don't stretch them to the point of pain
Step 3. Stretch the foot securely
Gently pull the toes in the direction of your head. Keep them taut to feel the extension of the foot. Thread the cord or piece of ribbon you have through each loop of the tubular sock. You should feel a slight stretch, not pain.
- Tie the ribbon or lace so that your foot stays in an outstretched position with the toes pointed towards your face. You should also feel a stretch in the calves.
- Be careful not to stretch the tendon too much.
Step 4. Take precautions overnight
Be careful getting out of bed at night for any reason. Also be careful when you get up in the morning. Before getting out of bed, untie or loosen the ribbon or lace. Reattach it when you return to it.
Stretch your foot at night so that it can heal in the stretch position. Keeping it slightly stretched helps loosen or lengthen the shrunken plantar fascia
Method 3 of 3: Understanding Plantar Fasciitis
Step 1. Understand the importance of stretching and bandaging the foot
Stretching and bandaging your foot to treat plantar fasciitis can reduce the pain associated with it. It also helps support your foot when participating in physical activities to reduce pressure. It can also help you decrease inflammation and stress.
Keeping the foot straight helps it relax and heal in a lying position so that it does not shrink overnight. The main purpose of bandaging your foot is to keep it flexed, with the toes pointed or pulled towards your head, until you feel a stretch in the lower part of the leg. Make sure you only feel a slight stretch in the foot
Step 2. Recognize the symptoms of plantar fasciitis
You may see the warning signs when you experience pain under the heel or in the arch of the foot. This usually happens when you get up in the morning or after resting your feet for a long time. After walking for a while, the pain subsides.
- You may experience pain after long periods of standing or sitting, exercising, or running. Usually, pain is felt during exercise.
- Usually the pain is described as a throbbing pain, but it can also be felt as soreness or a burning sensation.
Step 3. Know the causes of plantar fasciitis
The plantar fascia supports all of our weight and has been described as a kind of cord that supports the arch of the foot. Anything that puts more pressure on that area of the foot can cause plantar fasciitis. It is possible that it can occur when the fascia contracts, narrows, or becomes inflamed. Among the various causes are:
- shoes that do not provide adequate arch support or that do not fit properly,
- overload due to physical activity, such as running, jumping or jogging,
- existing foot problems, such as a flat leg or high arches,
- an abnormal gait,
- walking on hard surfaces with bare feet,
- lack of exercise,