It’s a cheap and effective way to prevent pain from causing you grief as a result of standing all day at work
A foot doctor has said she recommends one method for treating painful feet. It’s relatively cheap, doesn’t require medication and is ideal for people who spend hours standing and walking every day.
Dana Brems, better known online as @Footdocdana, shared a clip about the technique she recommends to almost all of her patients. The foot and leg exercise is ideal for people with busy jobs and those who are on their feet for hours at a time – like nurses, retail workers and hairdressers, for example.
It’s quite simple, but it takes a bit of planning to ensure you have everything ready for when you need it. All you have to do is put a bottle of water in the freezer and let it turn to ice, then simply roll it across the floor with your foot (being careful not to break the bottle).
Dr Dana said: “I recommend this for all my plantar fasciitis patients.” She added: “Really push it into your heel for the best results.”
The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch. Plantar fasciitis often affects this area due to repetitive stress on the band of tissue that connects your heel to your toes.
You’re more likely to have plantar fasciitis if:
- the pain is much worse when you start walking after sleeping or resting
- the pain feels better during exercise but returns after resting
- it’s difficult to raise your toes off the floor
However, Dr Dana says the water bottle method works by alleviating muscle tightness and inflammation that contributes to foot pain and swelling. Known as the ‘ice bottle massage,’ experts often recommend this effective and cheap form of pain relief for anyone suffering from this common foot problem.
An ice bottle massage is a simple yet smart solution that not only ices the area down but gently stretches the plantar fascia to regain its strength. You may be more likely to get plantar fasciitis if you:
- are 40 to 60 years of age
- recently started exercising on hard surfaces
- exercise with a tight calf or heel
- overstretch the sole of your foot during exercise
- recently started doing a lot more walking, running or standing up
- wear shoes with poor cushioning or support
- are very overweight
You can treat yourself for plantar fasciitis at home, including losing weight, wearing supportive shoes, and applying ice. At-home exercises and workouts stretching the plantar fascia, Achilles tendon, and calf muscles have also been shown to help.
Don’t suffer in silence with plantar fasciitis; ignoring the problem will likely only worsen things. Speak to a GP or pharmacist, who can recommend what to do next, which may include medications or special shoe soles. You should visit a healthcare provider if you’re experiencing heel or foot pain for more than a week.
A GP might refer you to a physiotherapist or foot specialist (podiatrist) if it isn’t improving. If you have plantar fasciitis, you can refer directly to services for help with your condition without seeing a GP.