Do you feel stabbing pain in your heel when you get out of bed? You may have plantar fasciitis. There is a thick band of tissue across the bottom of the foot called the plantar fascia, where the heel bone and toes connect. If you strain the fascia, it becomes inflamed, and can also be painful when you stand too much, or get up from a sitting position.
You don’t have to suffer in silence. Here are 5 tips to ease the pain of plantar fasciitis in menopause:
Excess weight strains the plantar fascia, so if you are overweight, adopt a healthier diet that drops the pounds without making you feel like you are starving to death. Eat more fruits and veggies, and exercise at least 30 minutes a day.
Wear a Night Splint
Your doctor may want you to wear a night splint, which allows those inflamed areas to get a good stretch while you sleep.
Over the counter pain medication such as ibuprofen will help ease the pain and reduce inflammation.
Thankfully, most employers have a health plan that pays for physical therapy. You’ll learn how to stretch the plantar fascia and Achilles tendon, which will strengthen the lower leg muscles.
Wear Supportive Shoes
High heels may be fashionable, but for plantar fasciitis, buy a low to moderate heel with a good arch support. If you need more support to reduce pain, your doctor may prescribe orthotics. These fit inside your shoe and come in different varieties. Some come pre-formed or you may get measured for a custom orthotic that conforms to your foot.