5 Ways to Prevent Plantar Fasciitis Heel Pain
In our Westfield podiatry practice, many heel pain patients have plantar fasciitis. This is an injury affecting the ligament that runs along the bottom of your foot, from your heel to your toes. Called the plantar fascia, this connective tissue absorbs a lot of shock as you walk or run. For that reason, if you put too much pressure on your feet, the ligament can get overstretched, inflamed and even torn. When that happens, you’ll develop plantar fasciitis—and experience lots of heel pain.
Of course, we have plenty of ways to treat plantar fasciitis if you’re already in pain. But we’d rather keep you from developing this overuse injury in the first place. When you know what triggers plantar fasciitis, you can prevent the problem by taking steps to avoid the triggers. So, for that reason, we’re sharing our top 5 tips for preventing plantar fasciitis.
1. Protect your mobility.
Aside from working out too hard, limits on your foot’s flexibility can lead to plantar fasciitis. And you’re more likely to have problems with foot flexion if you have tight muscles in your calves, flat feet or an untreated ankle injury. So, if you come into the office at the first sign of mobility issues, we can conduct a thorough exam and recommend ways to keep you moving—and keep heel pain at bay.
2. Give your feet a break.
If you must stand for long periods each day, you’ll put lots of pressure on your plantar fascia. Why? Standing for extended periods makes your ligament work overtime, constantly stretching and contracting. To avoid overuse and inflammation, try to take frequent sitting breaks throughout the day. That should give your plantar fascia a chance to relax and avoid inflammation.
3. Cross train and build in rest days.
What’s even worse for heel pain than standing all day? Continuously subjecting your ligaments to high impact activities like long or fast daily runs. Even if you’re an athlete, it’s important to incorporate different types of movements into your training. And, when possible, take a day off between workouts to give your plantar fascia a real chance to recover.
4. Try orthotics.
Orthotics offer support in the exact sports where your body needs it most. So, if your body’s construction leaves you at risk for plantar fasciitis, Dr. David Sullivan may suggest fitting you for orthotics to prevent heel pain.
5. Don’t forget to stretch.
Even when you’re giving your feet a break, your plantar fascia may experience strain. To try and keep things loose and limber, try these stretches:
Sit on the floor with both legs out in front. Wrap a towel around the ball of one foot and pull the towel toward your body.
While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot.
Stand with one foot in front of you and one foot behind. Keep your back leg straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat.
For each of these moves, hold for at least 30 seconds, doing one or two repetitions, two to three times a day.
Already dealing with heel pain? Don’t wait another day—plantar fasciitis gets worse without treatment. So, call our office today and request an immediate appointment.