What's the best thing you can do for a bad plantar fascitis?!
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Been there and done that. I sympathize with you.
For a temporary fix, you need to get sport tape and tape up your arches. You must hold your foot so that it is in a normal standing position while you're taping. Do not let your feet into a relaxed position while taping, or you won't be able to stand up when you're done. Start taping on the top of your foot behind but near the widest part of your foot, right behind the toes. Continue taping, slightly diagonally as far back as is practical. The downside of this is that you've got to peel that tape back off at the end of the day. And that is NOT fun--talk about a STRANGE feeling as you pull it off the bottom of the foot. But at least this should get you through temporarily.
For a permanent solution, you will need to see a podiatrist and obtain orthotics for your shoes. These are tailor-made inserts, molded exactly to fit your foot. They are rather expensive (mine were about $350 about seven years ago), but many health insurance policies cover them. Even if they don't, believe me they are worth the cost.
If you have plantar faciitis in both feet, expect it to take at least a year of wearing the orthotics to completely heal. (You'll see marked improvement much sooner than that, though.)
One major no-no for those who have plantar faciitis--NEVER go barefoot or wear shoes without good arch support. That lets the arch drop again.
Other Answers:
1. try Advil or Aleve.
2. There are different stetching exercises you can do. Go to www.aafp.org and search.
3. Wear arch support for your foot
4. If all fails, try getting a steroid shot from your doctor.
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