From last few days when I wake up in morning my feet bottom pains. For few time I am not able to stand.
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Pain in sole of foot on waking up is due to Plantar fascitis. It is an inflammation of the fascia covering the muscles of feet. Following treatment strategies will help you. 1.Reduce body weight (if you are obese) as obesity will aggravate the stress on heel. 2. Avoid exercises like running / walking on hard surfaces. Stop such activities when you start developing pain. 3. Roll your feet on bottle of cold water for 20 mins 4 times a day or can apply ice pack. 4. Use shoes with silicone sole inserts. 5. Do calf muscle and heel stretches daily. 6. Avoid prolonged standing or sitting. 7. Use night splint to keep foot flexed at night. Stop using it once pain is relieved. 8. Use analgesics like Ibuprofen for decreasing pain and inflammation. With proper lifestyle changes as above 90 % patients have relief and functionality. Only 10% patients would require surgical intervention like plantar fascia release or gastrocnemius recession.
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Foot exercises. Do the following exercises barefoot: ?1. First write digits 1 to 10 using your toes raised up in the air. ?2. Sit on a chair, raise your toes and curl them ?3. Pick up a small piece of cloth off the floor using your toes. ?4. Still in a sitting position, point your toes and circle your ankles in a slow counter and clockwise motion. ?5. Stand up from the sitting position and go on tip toe for 5 seconds.
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