The plantar fascia is a long, thin ligament on the bottom of the foot purposed to support your foot’s arch and act as a shock-absorber. Plantar fasciitis occurs when that thick band of fibers is strained, causing irritation and inflammation.

Plantar fasciitis can result from various physical and lifestyle choices, but it is most commonly the consequence of poor foot biometrics, such as overpronation or high arches, and overuse of the tendon. What often starts as a minor nuisance can quickly grow into a sidelining injury if gone untreated properly and promptly.

To prevent a developing or worsening plantar fasciitis condition, try practicing some of these preventative measures to put your best foot forward:

  • If your 9-5 work day involves a good deal of walking or prolonged standing, take breaks to sit and take a load off. If sitting is not possible, standing on a thick, rubber-cushioned mat will help your feet absorb the stress of hard surfaces.
  • By maintaining a healthy weight, you minimize the stress placed on the plantar. According to a study, individuals with a BMI of at least 30 were 2.9 times more likely to suffer from plantar fasciitis.
  • Avoid walking around barefoot or in flat-footed and worn-out shoes. Consider arch-supporting footwear when shoe-shopping or buying foot insoles. Orthotic inserts will protect your foot during physical activity and while the tendon heals.
  • When foot arches, calves and Achilles tendons are tight, they tug and tax the plantar tendon. Stretching, foam rolling, and using a lacrosse ball can help relieve this tension. Make a habit to lengthen those muscles after long periods of rest, such as first thing in the morning.

For worsening or persistent plantar fasciitis pain, come visit Airrosti. While ice, rest, orthotics and pain relievers may temporarily ease your discomfort, the injury will reoccur unless you address the underlying cause. Airrosti providers are plantar fasciitis experts, using manual therapy and exercises to strengthen the weak and tight muscles that make up and support the foot. They pinpoint the root of your pain and treat it directly at the source so you can put your best foot forward, free from pain.