Que Hacer Cuando Se Te Abre La Planta Del Pie
Plantar fascia tear is a common foot injury that can be very painful and uncomfortable. It is characterized by a sharp, stabbing pain in the bottom of the foot, especially in the morning when you take your first steps out of bed. This injury can be caused by various factors such as overuse, improper footwear, or sudden trauma. Here are some things you can do when you have a plantar fascia tear:
Rest and Ice
One of the first things you should do when you have a plantar fascia tear is to rest your foot. Avoid activities that put pressure on your foot such as running, jumping or standing for long periods of time. Applying ice to the affected area can also help reduce inflammation and pain. Wrap an ice pack with a towel and apply it to the bottom of your foot for 15 to 20 minutes every few hours.
Stretching Exercises
Stretching exercises can help relieve tension in the plantar fascia and speed up the healing process. One easy exercise is to sit on a chair and place a tennis ball under your foot. Roll the ball back and forth from your heel to your toes for 5 to 10 minutes. Another exercise is to stand on the edge of a step with your heels hanging off the edge. Slowly lower your heels down and hold for 10 seconds. Repeat 10 times.
Wear Supportive Shoes
Wearing supportive shoes can help prevent further damage to the plantar fascia and provide relief for the pain. Look for shoes with good arch support, a cushioned sole, and a wide toe box. Avoid high heels, flip flops, and shoes with no support.
Use Orthotics
Orthotics are shoe inserts that can help support the foot and reduce pressure on the plantar fascia. You can buy over-the-counter orthotics or have custom-made ones from a podiatrist. They can be worn in any type of shoe and can provide long-term relief for plantar fascia tears.
Take Anti-inflammatory Medication
Over-the-counter anti-inflammatory medication such as ibuprofen or naproxen can help reduce pain and inflammation. However, it is important to consult with a healthcare provider before taking any medication, especially if you have a history of stomach ulcers or other medical conditions.
Physical Therapy
If your plantar fascia tear is severe or does not respond to other treatments, physical therapy may be necessary. A physical therapist can help you with exercises and stretches to improve flexibility and strength in your foot. They can also use techniques such as ultrasound or electrical stimulation to reduce pain and inflammation.
Surgery
In rare cases, surgery may be necessary to repair a plantar fascia tear. This is usually only recommended if other treatments have failed and the tear is causing severe pain and affecting your daily activities. Talk to your healthcare provider if you think surgery may be necessary.
Plantar fascia tear can be a very painful and uncomfortable injury, but with the right treatment, it can be managed and healed. Resting your foot, using ice, stretching exercises, wearing supportive shoes, using orthotics, taking anti-inflammatory medication, physical therapy, and surgery are all options for treating this condition. Consult with a healthcare provider for the best treatment plan for your individual needs.