The best way to soothe plantar fasciitis pain during pregnancy is to ice the feet or raise them when sitting down.
The plantar fascia is the thick tissue on the bottom of the foot that supports the arch. During pregnancy, the arch often flattens, putting more strain on the tissue. This condition is known as plantar fasciitis and causes intense pain in the heel. Fortunately, many remedies to alleviate plantar fasciitis exist, including wearing supportive footwear, getting enough rest, and maintaining a proper posture. Plantar fasciitis can be prevented through healthy eating and living an active lifestyle.
Plantar Fasciitis During Pregnancy?
Plantar fasciitis is the inflammation of the plantar fascia and is the most common cause of heel pain. Tension in the plantar fascia tissue increases when there is too much weight on the feet, such as during pregnancy. The pain is more severe early in the morning or after a long period of inactivity, which is why it is referred to as first-step pain.
Relieving Plantar Fasciitis Pain During Pregnancy
Talk to a Healthcare Personnel
Consult a healthcare provider if you are experiencing heel pain that does not go away during pregnancy. A professional will ask questions about the pain and perform a physical examination to diagnose the condition. They may press the plantar fascia to feel the inflammation and gauge the level of pain.
Wear Supportive Footwear
Wear supportive shoes is excellent for relieving heel pain caused by plantar fasciitis. Putting on shoes that provide adequate cushioning and support removes excess pressure on the heels, making them relaxed and less painful. The shoes should have a heel height of between 0.1 and 1.5 inches.
Use Orthotic Inserts
Putting orthotic inserts in your shoes can significantly relieve heel pain caused by plantar fasciitis. These clinically proven inserts ease tension on the heels during pregnancy to heal the pain. Patients who use orthotic inserts as instructed experience full recovery from plantar fasciitis in about six weeks.
Practice Gentle Stretches
Stretching reduces pain caused by plantar fasciitis on the heels. Gentle stretches loosen and strengthen the affected tissues to minimize stress and inflammation. The best stretch movements vary from one person to another. Seated foot stretch, rolling stretch, and marble pickups are the common stretching exercises you can perform.
Receive Ice Therapy
Ice therapy is known for relieving many kinds of issues, with one of them being pain from plantar fasciitis during pregnancy. Ice therapy reduces inflammation and pain by lessening blood flow and numbing the affected area. The therapy also reduces inflammation.
Get Enough Rest and Keep Your Feet Elevated
Take a break from physical activity and get enough rest throughout the day to relieve plantar fasciitis pain. In addition, you should keep the legs raised at all times when resting. This helps keep your weight off your feet until the pain goes away. You must be patient, as this remedy can take up to two months to achieve full recovery.
Feet Massage
You can get pain relief from plantar fasciitis during pregnancy through feet massages. Plantar fasciitis massage loosens the plantar fascia tissue to reduce tension and relax muscles. The massage also increases blood flow to the affected area to supply oxygen and nutrients for proper healing.
Take Pain Relieving Medications
Prescribed and over-the-counter pain relievers can significantly reduce pain caused by plantar fasciitis. Besides relieving pain, the medications can lessen inflammation in the affected parts. Always consult a medical practitioner to ensure the drugs you take are pregnancy-safe.
Soak the Feet in Warm Water
Just like cold therapy, warm therapy is instrumental in treating pain associated with plantar fasciitis when one is expectant. A warm water soak loosens up the tissues in the affected area to facilitate proper blood flow and minimize pressure and pain. It would help to soak your feet in warm water for 20 to 30 minutes at least twice daily for a couple of weeks.
Keep a Healthy Body Weight
Excess body weight is the primary source of pressure that strains the plantar fascia and causes pain. Therefore, attaining and keeping a healthy weight that will not put too much pressure on the feet is advisable. Eat balanced meals and drink plenty of water to maintain a healthy body weight. Do not forget to engage in regular physical activity and reduce excess calories.
Conduct Low-Intensity Exercises
Doing exercises is fantastic for reducing heel pain resulting from plantar fasciitis. Nevertheless, you should perform only low-impact exercises. Yoga is the best low-impact exercise for plantar fasciitis since it involves stretching, which is effective in promoting blood flow and healing. Avoid high-impact activities, as they can put too much pressure on your plantar fascia and cause more pain.
Perform Foot Exercises
Regular foot exercises after being diagnosed with plantar fasciitis during pregnancy can reduce heel pain. Only do pregnancy-free foot exercises, including calf stretches, ankle circles, and toe raises. These exercises not only stretch the foot ligaments but also encourage blood flow to promote healing and pain alleviation. Ensure you consult your health provider before engaging in any activity during pregnancy.
Maintain Good Body Posture
Poor body posture can worsen plantar fasciitis during pregnancy and subject you to extreme heel pain. Therefore, maintain proper body posture when seated, moving, or exercising. Ensure you are upright and keep both feet above the ground when seated. A correct body posture reduces pressure on the plantar fascia and reinstates proper foot mechanics to heal pain.
Support the Feet During Sleep
Poor sleeping positions can slow down recovery from pain caused by plantar fasciitis during gestation. The best way to get around this issue is to support your feet when sleeping. You can achieve this using night splints designed to keep your feet at a 90-degree angle throughout the night. The splints ease pain by keeping the plantar fascia stretched and relaxed.
Plantar Fasciitis Pain During Pregnancy Causes
Many issues can cause plantar fasciitis pain when one is expectant. Hormonal changes during pregnancy loosen ligaments in the body, including the plantar fascia, leading to inflammation and pain. Excess mother and infant weight on one or both feet during pregnancy is another culprit for plantar fasciitis pain during pregnancy.
Strategies for Preventing Plantar Fasciitis Pain During Pregnancy
Eating Healthy Diets
Taking balanced diets before and during pregnancy can go a long way in preventing plantar fasciitis. Balanced diets rich in Vitamin C and other anti-inflammatory nutrients can help fight inflammation in the plantar fascia ligament. Healthy diets are suitable for maintaining proper body weight that will not put too much pressure on your feet. In addition, drinking enough water to keep the body hydrated ensures the body has enough lubricant fluid around your tendons and ligaments to reduce the risk of injury that can cause heel pain.
Leading a More Active Lifestyle
A dormant lifestyle during pregnancy is a recipe for many issues, including plantar fasciitis. Medical professionals recommend adopting and maintaining an active lifestyle to eliminate heel pain during pregnancy. Routine exercises stretch and strengthen the body to prevent tissues in the body, including the plantar fascia, from tearing. Additionally, an active lifestyle helps maintain a healthy weight, which is vital for ensuring the feet do not have excess pressure on them.
Putting On Supportive Footwear
Wearing supportive shoes during pregnancy is another way to prevent plantar fasciitis. The shoes you wear should have an elevated heel height to provide support. Moreover, the footwear should include cushioned insoles for additional support and more comfort when standing or walking. The shoes should also be flexible and not too tight to evade squeezing the foot and stressing its muscles.
Lessening Body Weight During Pregnancy
Gaining weight during pregnancy is normal. Nevertheless, it would help if you keep your weight in check throughout gestation to avoid plantar fasciitis pain. Ways to reduce body and extra weight gain include living an active lifestyle and watching what you eat and drink. Snacking fruits and keeping stress levels down also reduce weight during pregnancy. The less you weigh, the lower your chances of developing heel pain.
Consuming Lots of Water to Decrease Fluid Retention
Swelling during pregnancy, otherwise known as edema, occurs when the body holds more water than usual. While the disorder can affect many body parts, it is common in the arms and feet. This issue can exacerbate plantar fasciitis if not checked. Fortunately, drinking enough water during gestation keeps all fluids in the body balanced to prevent water retention. This consequently prevents pain caused by plantar fasciitis.
Frequently Asked Questions
Does pregnancy plantar fasciitis go away?
Plantar fasciitis during pregnancy can go away. Medical practitioners say over 90% of pregnancy plantar fasciitis can be resolved with at-home treatment. The issue can also resolve itself in 6 to 12 months.
What is the fastest way to relieve plantar fasciitis pain?
The fastest way to alleviate pain caused by plantar fasciitis is to combine medication and physiotherapy. Taking medications and receiving warm or cold therapies can subside pain within a few weeks.
Does plantar fasciitis get worse in pregnancy?
Plantar fasciitis tends to get worse during pregnancy. This is because pregnancy puts too much pressure on the feet. Also, hormonal changes during pregnancy make ligaments smooth and stretchy, making expectant mothers prone to plantar fasciitis.
What can be used overnight to treat plantar fasciitis?
Wearing supportive gear, especially night splints, is significant in treating plantar fasciitis pain overnight. The splints keep the feet at a 90-degree angle throughout the night to stretch and strengthen the fascia plantar ligaments.
How many days does plantar fasciitis last?
Plantar fasciitis often lasts anywhere between 3 to 12 months. Nevertheless, the issue can take more or less time to heal, depending on the remedies you apply to resolve the pain.
Does plantar fasciitis heal naturally?
Plantar fasciitis can heal naturally. Nevertheless, using conservative, at-home remedies, such as low-impact exercises and warm water therapy, is essential for fast recovery.
What are 2 symptoms of plantar fasciitis?
Heel pain is the main symptom of plantar fasciitis. The pain can be mild or sharp, depending on its severity. Another symptom attributed to the issue is swelling.
Is walking good for plantar fasciitis?
Walking around after resting for some time is good for plantar fasciitis. However, walking too much is not advisable, as this could result in the inflammation of the ligament.
Is soaking your feet good for plantar fasciitis?
Soaking your feet in warm water is good for treating plantar fasciitis. Warm water therapy relaxes the muscles to enhance blood flow to the affected area and relieve pain.
When does plantar fasciitis go away after pregnancy?
Plantar fasciitis can go away in 6 to 18 months after pregnancy if you let it heal naturally. Fortunately, employing several at-home measures can speed up the recovery process.
How do I know when plantar fasciitis is gone?
You will know plantar fasciitis is gone if you do not experience heel pain, even when walking. The disappearance of inflammation is also an indicator that the condition is healed.
Why do the bottom of my feet hurt so bad during pregnancy?
The natural weight gain and hormonal changes during pregnancy put pressure on the plantar fascia ligament, making the heels swollen and painful.
What time of the day plantar fasciitis worst?
Plantar fasciitis is worse in the morning but decreases as the day continues.
What not to do with plantar fasciitis?
Do not do high-energy exercises when you have plantar fasciitis. Also, avoid walking a lot.
Plantar fasciitis pregnancy symptoms?
Pain in the heel and swelling are the main symptoms of plantar fasciitis during pregnancy.
How to relieve pain during pregnancy?
Wear night splints when sleeping and apply warm water or ice therapy.
How to treat plantar fasciitis during pregnancy?
Use pregnancy-safe medications, conduct low-impact exercises, and wear supportive footwear to treat plantar fasciitis.
How to relieve foot pain during pregnancy?
Talk to a health practitioner, get enough rest, and adopt an active lifestyle to lessen foot pain during pregnancy.
