Plantar fasciitis—pain in the heel or arch—is one of the leading causes of foot discomfort. It’s also a leading reason that people come to Foot Solutions seeking relief. Thankfully, we’re most often able to help them. But plantar fasciitis can be prevented. Here are a few ways to keep this dreaded condition from developing in the first place:
1. Don’t overdo your workouts. Warm weather often inspires us to increase our workouts. But sudden increases in activity can cause the plantar fascia (extending along the bottom of the foot) to become inflamed. Ease into fitness activities, and increase gradually. Also—avoid hard surfaces whenever possible. Walk or run on school tracks or non-concrete trails, increasing your mileage over time.
2. Manage your weight. Plantar fasciitis can be caused or worsened by excess weight.
3. Wear supportive shoes. These are essential for overall foot health, especially preventing plantar fasciitis. Flip flops, flats and sandals without arch support should be avoided. And going barefoot isn’t a good idea either. Getting a good pair of orthotic inserts can be your best prevention.
4. Build up to long periods of standing. If you’re suddenly spending more time on your feet, take breaks and be aware of finding balance between sitting and standing until your body adjusts to the change.
5. Stretch! Before and after all workouts and whenever you can throughout the day, stretch your calves, ankles and feet as often as you can. Muscles tighten over time, which can stress our ligaments and tendons. Try stretching before you get out of bed in the morning by looping a towel around the ball of your foot. Pull back on the towel, pulling your foot toward your knee while keeping your knee straight. Hold for 30 seconds, relax and repeat five times for each foot.
Plantar fasciitis is one of the many foot and foot-related conditions that Foot Solutions can help you to address and potentially resolve. Find your closest store and get your FREE Holistic Foot Analysis now!