Plantar Fasciitis is a painful and debilitating condition that affects your plantar fascia, a tough band of tissue that runs along the sole of your foot from heel to toe. It acts as a shock absorber, and it supports the foot arch.
Given its location, your plantar fascia takes a pounding and, in certain circumstances, this leads to inflammation – an excruciating problem that severely limits your mobility. Fortunately, there are several ways to minimise or even prevent the onset of plantar fasciitis.
Don’t Get Overexcited About New Exercises
A new gym routine or exercise class may feel like an exciting way of making a new you. It’s tempting to charge in at full speed, but if you haven’t done this before or if you haven’t exercised for a while this places a lot of repetitive stress on your feet.
This is how injuries occur so it’s vital you build up carefully and gradually. This prevents the plantar fascia from being under too much stress and allows you to build strength and flexibility safely.
Wear the Right Shoes for Every Activity
Footwear must cushion your feet, absorb shock and provide stability and support. Whether you’re exercising or just walking to work, your shoes need to fulfil these criteria every time.
If your footwear doesn’t fit or support properly it places a strain on the plantar fascia, not to mention the ligaments of the ankles and toes. In addition to inflammation of soft tissues, all sorts of other problems will occur, from blisters and corns to bunions and collapsed arches.
Watch Your Weight
This is always wise, and your plantar fascia will certainly thank you. Extra weight means extra pressure on your feet, and this results in stress and inflammation. A healthy diet plus the right footwear and some gentle exercise will go a long way to helping this situation.
If you have heel pain the idea of exercising isn’t appealing. However, activities like cycling or swimming place little to no pressure on your heels so these can be a good way to start.
Exercises for Healthy Feet
Regular stretching is great for keeping your feet and legs strong and flexible. You should always do this before working out or going for a walk but it’s also helpful as regular maintenance. You can even do some stretching if you already have foot or heel pain, as this greatly alleviates the problem.
Additional Risk Factors
Certain people are more at risk of developing plantar fasciitis. Older folks, sports people, dancers and anyone whose work involves a lot of standing or walking can all be susceptible. High arches or flat feet also place unnatural stress on the sole, so these are contributing factors as well.
Is Your Body Trying to Tell You Something?
Don’t ignore any signs of a problem. At first, it may only be a mild pain or soreness when you get out of bed, and this often eases as you move about. Even so, you should take preventative measures to ensure the problem doesn’t get worse. The best solution is to talk to a podiatrist.
The Right Support at Feet By Pody
Your podiatrist will know the right approach for you but it’s likely to involve a combination of stretching and icing. This eases inflammation and pain and encourages the damaged tissues to heel. They will also advise you on footwear and lifestyle choices to keep you as fit and healthy as possible, whatever your age, and this helps your plantar fascia as well.
Don’t let plantar fasciitis slow you down.