The plantar fascia is a long, thick ligament on the bottom of the foot that supports your foot’s arch. Plantar fasciitis develops when tension builds up in that ligament, creating inflammation and pain.
The cause of plantar fasciitis isn’t always clear, but it is most often the consequence of poor foot biometrics, such as overpronation, high arches, and overexertion. What often starts out as a minor nuisance can quickly grow into a painful and chronic injury if left untreated.
To keep plantar fasciitis from developing or getting worse, try practicing these preventative measures to put your best foot forward.
3 Ways to Prevent Plantar Fasciitis
By staying active, you can keep your feet strong and resilient to everyday wear and tear. If you work at a desk, take a few breaks throughout the day to get up and walk around. If your profession requires you to be on your feet, do a few exercises to strengthen your hips, legs, and ankles. Building up these muscles will help improve your body’s stability and reduce your risk of developing an injury like plantar fasciitis.
Upgrade Your Shoes
Your shoes can play a major role in keeping your feet comfortable throughout the day. Avoid walking around in flip flops or in worn-out shoes that don’t provide any support. Footwear that’s flimsy and flat can put undue stress on the toes, calves, and feet. Start wearing more arch-supporting footwear when shoe-shopping or buying foot insoles to protect your feet.
Stretch it Out
When your arches, calves, and Achilles tendons are tight, they tug at and stress the plantar tendon. Stretching, foam rolling, and using a lacrosse ball can help relieve this tension. Start getting into the habit of stretching those muscles, especially after a long period of rest.
Are you currently stuck with nagging foot pain? Try this technique with a lacrosse ball to help release your plantar fascia:
- Sit in a chair to help control the pressure put on your feet.
- Take a lacrosse ball and place it under your affected foot.
- Apply downward pressure on the lacrosse ball with the foot.
- Stay off the heel & ball of the foot, keeping the ball inside the foot.
- Move the ball under your foot to find tender spots.
- Once you are on a tender spot, hold the position while applying pressure.
- Continue to massage for up to 30 seconds.
*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor. Stop the exercise immediately if you experience any pain, tingling, or difficulties performing this exercise.*
Put Your Best Foot Forward
While ice, rest, insoles, and pain relievers may temporarily ease your discomfort, the injury may reoccur unless you address the underlying cause. For persistent or acute plantar fasciitis pain, schedule an appointment with Airrosti. Our providers are experts at treating plantar fasciitis using manual therapy and exercises to strengthen those weak and tight muscles. Our providers can determine the root cause of your pain and treat it directly at its source so you can run, dance, and live pain free.
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