Plantar fasciitis Prevention
Plantar fasciitis is a pain in the bottom of your foot usually felt around the heel. That pain especially hurts first thing in the morning when you try to get out of bed and stand on your feet, or after your feet are in rest for awhile. this pain is caused by wounding the fascia connective tissue on the bottom of your foot. This tissue, called the plantar fascia, runs from your heel to the toes.
Plantar fasciitis is a foot disorder caused by overuse of the foot. The direct overuse factor which causes the disorder is individual. A few of the possible causes to the heel pain are: flat feet or high arches, gait and balance Problem, weak foot muscles, spending long periods of time on your feet etc’. This disorder may take a long time to cure and may require a few treatment measures.
This disorder is not very easy to cure but it may be prevented in a few simple steps. Plantar fasciitis prevention is necessary for everyone who is at risk of developing the disorder and everyone who has recovered from the painful condition.
Here are a few guidelines and tips for plantar fasciitis prevention. Implementation of some of the following tips will do great to your heel pain elimination:
- Do your best to maintain healthy weight. Plantar fasciitis is caused by wear and tear on your feet. Being overweight drastically increases the pounding your feet take every day. Even losing a few pounds can help reduce heel pain.
- Avoid jobs that require walking or standing for long periods of time. Having your body weight on your feet all day puts a lot of pressure on your plantar fascia tissue.
- Replace your shoes on a regular basis. Buy new shoes when the old ones are worn-out.
- Make sure your shoes will fit your foot size comfortably at the end of the day. Pay attention to the width as well as the length.
- Use good supportive shoes that will help you with your original problem like arch support, motion control, stability, cushioning etc.
- Stretch regularly as part of your daily routine. There are a few special stretching techniques for the prevention.
- Choose soft surfaces for your exercise routine to walk, jog or run on.
- Rest and elevate your feet every chance you have.
- Strengthen your foot muscles as part of your exercise routine. Strong foot muscles provide a good support to the plantar fascia.
- Change your shoes during the work week. Don't wear the same pair of shoes every day.
- Perform Warm up exercises such as a short period of walking, a light jog or other easy movement and then stretch before starting the main exercise.
- Try to avoid dramatic changes in your exercise routine. Increase your exercise level gradually. Don’t run long distance if you are used to walk. Make the change slowly and gradually.
- Pay attention to your foot pain, do not ignore it. Visit your doctor if the pain continues. Avoid the activities that cause you pain .
- Use over-the-counter Orthotics or inserts that your doctor may prescribe. Off-the-shelf or custom-fitted arch supports (orthotics) will help distribute pressure to your feet more evenly.
- Try to avoid barefoot walking, since it may add stress on the plantar fascia ligament.
Plantar fasciitis prevention is not a difficult job. It is mostly about getting used to a different daily routine. But don’t underestimate its importance. The adoption of this routine is a crucial part of recovery. Implementation of such a routine will help you to avoid reoccurrence of this painful disorder.
THIS MATERIAL DOES NOT CONSTITUTE MEDICAL ADVICE. IT IS INTENDED FOR INFORMATIONAL PURPOSES ONLY. PLEASE CONSULT A PHYSICIAN FOR SPECIFIC TREATMENT RECOMMENDATIONS.