1. Maintain a healthy weight.
One of the main warning signs for the development of Plantar Fasciitis is experiencing a rapid or chronic increase in weight. When you carry excess weight, it places a significant amount of pressure on your heels, the ball of your foot, and the ligament called the plantar fascia, which is located between your heel and the ball of your foot, also referred to as the arch. This strain on your arches can result in inflammation, pain, and eventually the onset of plantar fasciitis. Additionally, incorporating a healthy diet that includes nutrient-rich and anti-inflammatory foods can offer additional protection against Plantar Fasciitis.
2. Always do a warm-up before exercise.
Reject the notion that a warm-up before exercising is merely a pleasant but not completely essential activity. Initiating exercise without warming up and stretching your muscles has a significant influence on the preparation and response of your muscles and tendons. Muscles that are tense or unprepared are not as flexible, have a greater susceptibility to injury, and have decreased capability in supporting and performing alongside other muscles and tendons, including those in your feet.
3. Wear the right shoes.
One of the best things you can do to prevent Plantar Fasciitis is to wear shoes that provide support for your arch and heel. It is crucial that these shoes are the correct size, have a thick sole to cushion your heel, and prevent your heel from moving around. This is not only important during exercise, but also throughout the day. It is a mistake to wear heels that strain your arch during the day and then switch to supportive shoes for exercise. The shoes you wear or choose not to wear throughout the day have an impact on the health of your feet. In addition to avoiding unsupportive heels and flip flops, it is advisable to avoid going barefoot.
4. Run on soft surfaces.
To prevent Plantar Fasciitis, it is advisable to regularly run on soft and even surfaces. When possible, opt for groomed paths in the park instead of sidewalks, and use turf on a track rather than running on the street. By running on soft surfaces, the amount of impact and stress on your heel and fascia will be reduced, resulting in less inflammation. Additionally, avoiding uneven surfaces will decrease the likelihood of landing incorrectly and injuring ligaments or tendons.
5. Don’t over-do it.
To prevent Plantar Fasciitis and other ailments, it is important to establish the healthy habit of listening to your body and understanding your limitations. Pay equal attention to signs of pain and fatigue as you do to achieving your goals. By gradually increasing the duration and intensity of your workouts, you can avoid pushing your muscles and tendons too far. Avoid sudden and drastic increases in the length or intensity of your activities.
6. Keep active.
Finally, it is important to find ways to remain active consistently. Allocating 10 or 15 minutes for physical activity daily or every two days will ensure that the muscles, tendons, and ligaments in your feet remain flexible, enhancing your ability to bear weight and preventing Plantar Fasciitis. It is not necessary for this activity to be intense or for you to wear workout attire. Taking a stroll around the neighborhood, dedicating 10 minutes to stretching, or engaging in a casual game like catch will suffice to keep you mobile and flexible.
By incorporating these healthy habits into your regular fitness routine, you can not only prevent Plantar Fasciitis, but also ensure that you remain active and fully enjoy life without experiencing any pain. Taking care of your feet, which carry you to your desired destinations, is essential for leading a healthy and active lifestyle.
5 Steps for Preventing a Plantar Fasciitis Flare-up
1. Stretch it out
When you take a step, your plantar fascia, which is a tough band of tissue that runs along the bottom of your foot, provides support for your arches and absorbs shocks. Due to the significant strain it endures, this diligent tissue can experience small tears, leading to inflammation and tightening. These factors contribute to the pain experienced when taking steps after a period of inactivity.
One effective method to maintain the health of this tissue is by implementing a routine of gentle stretching. Begin by gently pulling your toes towards you to achieve a deep stretch in the tissue, taking care not to exert excessive force. Then, position yourself facing a wall and place one foot flat on the ground behind you to stretch your calves and plantar fascia. It is crucial to refrain from bouncing during these stretches and instead hold each stretch for thirty seconds on each foot.
Lastly, you can also strengthen the tissue by repeatedly scrunching a towel under your toes on each foot.
2. Nighttime ops
If you frequently suffer from plantar fasciitis, we might suggest using splints at night to keep your plantar fascia stretched and prevent it from getting tight. Although adjusting to the splints may take some time, the satisfaction of waking up in the morning without any pain will make the initial discomfort worthwhile.
3. If the shoe fits
Our patients with plantar fasciitis have experienced tremendous success with our custom orthotics. These specialized inserts, which are molded to fit exactly, effectively distribute the pressure across the foot, preventing excessive strain on specific areas such as the arches and plantar fascia.
4. Keep it down
Plantar fasciitis is primarily caused by inflammation. Therefore, we may suggest taking over-the-counter anti-inflammatory medications to decrease swelling. If these medications do not provide relief, corticosteroid injections may be administered to address the inflammation.
5. Give it a rest
As previously mentioned, plantar fasciitis occurs due to small tears in the tissue caused by excessive wear-and-tear. When you feel the sharp pain, it means your body is signaling that something is amiss. It is important to listen to this signal and give your feet the rest they need. Instead of continuing with your daily running, take a break and focus on improving your yoga practice. This will give your plantar fascia the necessary time to heal effectively.
Additionally, you could try applying icing or heat therapies to alleviate the pain and decrease inflammation based on your preference.
If your attempts to alleviate your plantar fasciitis are ineffective and it continues to worsen, it is recommended to visit us for a thorough examination and the development of a treatment plan to provide you with relief.
