What is Plantar Fasciitis & 3 Tips to Help Prevent It
Many of us use our feet several times throughout the typical day, and with this use comes a lot of pressure on the foot’s soft tissues. These tissues can become irritated due to stress, causing foot and heel discomfort.
Whether you walk or run regularly, have a job that requires standing for excessive periods, partake in high-impact exercises, or anything in between, with the right support, you can relieve plantar fasciitis pain by treating the injury.
This post goes over:
What plantar fasciitis is
What to do if you have plantar fasciitis
How you can help avoid plantar fasciitis
And more
So, let’s get to it…
What is Plantar Fasciitis?
Plantar fasciitis is a condition that affects the plantar fascia, which is a thick band of tissue that runs from the heel to the toes on the bottom of the foot. When this tissue is stretched or torn, inflammation can occur, and plantar fasciitis may be the result.
Many kinds of people can suffer from plantar fasciitis, including:
Runners, walkers, and other athletes
Pregnant women or those who carry more weight
Those who stand for long periods
Older people with excessive wear and tear
Those who wear improper or unsupportive shoes
Those with structural imbalances in the foot
And more
These people can experience a number of symptoms due to plantar fasciitis, including:
Stabbing pain in the heel
Aching pain in the foot
Pain when pressure is put on the foot
Pain when first using the foot for the day
Foot and ankle stiffness
Pain in the arch of the foot
Swelling around the heel
Tight Achilles tendon
When we’re in pain, our first thought is to eliminate it. There are several natural ways to find comfort and promote healing when experiencing plantar fasciitis.
What Can I Do for Plantar Fasciitis?
If you’re looking for fast, safe, organic pain relief for your plantar fasciitis, you have choices.
Get Off Your Feet & Remove Your Shoes
When your feet are aching, give them a rest whenever possible. If you can, remove your shoes so your toes are unrestricted. During work and exercise breaks, give your feet the rest they deserve and remove pressures placed on the plantar fascia.
Stretch and Massage the Foot
Gently stretching and massaging the foot can provide immediate relief, soothe the muscles, and promote relaxation in the body (and mind). Give your feet some attention by manually rubbing and kneading the skin on the bottom of the foot to release tension.
Flex the toes back, then point them as you rotate the ankles to improve flexibility in and around the foot.
Apply Ice to the Foot
Ice naturally reduces inflammation and swelling in the injured area, helping the plantar fascia heal as comfort is provided. If possible, elevate the foot to further encourage the healing process.
Work with a Chiropractor
While these solutions can minimize discomfort and contribute to healing, you should always seek medical guidance when in pain. Chiropractors are experts in soft tissue and joint function and can help define what’s causing your pain so the optimal wellness strategy can be designed.
Chiropractic solutions to help end plantar fasciitis include:
Manual and soft tissue therapies
For long-lasting results that don’t mask pain but cure the cause of it, chiropractic care is an excellent resource with numerous safe, non-invasive methods. Generally, you’ll also receive lifestyle, posture, exercise, and stretching guidance to help you stay safe and strong and help prevent re-injury.
3 Great Tips to Avoid Plantar Fasciitis
Proactive care for your body’s tissue, joints, and spine is always responsible. While taking care of yourself won’t ensure you never get injured, it can significantly reduce the risks.
Wear the Right Shoes at the Right Time
It’s important to wear the correct shoes for what you’re doing. Shoes should always be in good shape, have good support, and fit properly.
When working out, don’t wear weightlifting shoes to run or rock climbing shoes for CrossFit. Different sports and exercises require different kinds of foot support, so do your research and get the right shoes for your feet.
If you must wear heels for work, choose low heels with good arch support, and be sure to take breaks and get off your feet or remove your shoes when the time allows. If you stand for long periods, consider shoes with significant soles to help with comfort.
Also, if you know your foot has structural abnormalities, account for that when choosing shoes. Orthotic help can be a huge benefit.
Stretch Consistently
Stretching is always a big win for the whole body, and if you don’t do so regularly, you’ll want to get this into your daily routine.
You should warm up and cool down before physical activity so you don’t put fast, aggressive pressure on your tissues and joints.
If you work on your feet, you should also consider stretching your foot muscles and tissues several times throughout the day.
When the plantar fascia and calf muscles are flexible, it contributes to strong, healthy ligaments and prevents strain.
Add Rest to Your Activities
Resting the body is imperative to how it functions. When we rest, we repair, replenish, and rejuvenate. Strenuous workouts and pushing your body to its limit must be done responsibly, or injuries will be the outcome.
Take breaks during workouts, take days off from working out, get off your feet periodically while working, and listen to your body. When pain shows up, it’s telling you to back down. Pushing through pain is never a good idea and can quickly cause more harm than good.
Visit Our Dillon Chiropractic Clinic to Cure Plantar Fasciitis
If you’re ready to end your plantar fasciitis symptoms, we’re ready to find what’s causing your discomfort and create the right treatment plan for you.
Let’s get you scheduled, so you can get back to living pain-free and actively.