Plantar fasciitis is that sharp heel pain you feel when your plantar fascia, or foot tissue, is strained and inflamed. The tissue is specifically a ligament, where one side is attached to the base of your every toe, and the other side is attached to your heel bone. When this tissue stretches beyond its limit, there will be micro-tears that will swell and hurt over time.
Plantar Fasciitis Causes
In plantar fasciitis, your feet roll in far deeper than necessary whenever you take a step. There are various reasons you would push or roll your your feet exceedingly in (known as overpronation), from a sudden increase in physical activity to pregnancy to poor body mechanics and more. In most cases, however, this is because of the practice of using unsupportive footwear. With overpronation, your foot arches crash, hence straining the tissues found under your foot.
Symptoms of Plantar Fasciitis
Among the most telling signs that you have plantar fasciitis is when you experience a darting pain in your heels middle, especially as you take your first few steps in the morning. Below are five tips to help prevent or control plantar fasciitis:
Wear the right shoes.
The only way to treat plantar fasciitis is to restore your foots natural alignment, and this you can do with the help of orthopedic shoes or orthotic inserts. Groundbreaking research shows that specially designed footwear can relieve heel pain. If you wear these everyday, you will actually feel the relief.
Do basic stretching regularly.
Stretching your calf muscles increases their flexibility, which in turn reduces the strain on your foot tissue. A good exercise would be to stand on the edge of a step and put all your weight on the balls of your feet. Bend your knees and maintain this position for about 30 seconds. Do this up to five five times at a time and it will stretch your calves and Achilles tendon.
Stengthen your arch with exercises.
Sit without any footwear on and squeeze your foot while imagining a tiny marble under the ball of your foot. Or you can try using your toes to pick up a number of marbles on the floor, put them back and then repeat. This adds strength and flexibility to those muscles below your metatarsals (the bone that gives your foot an arched form).
Slowly increase your physical activity.
If youre a runner, a good way to prevent injuries is to make sure you dont increase your mileage by more than 10% at a time. Same goes for walking.
Apply ice under your foot and rest.
After doing some mild stretching, get a frozen water bottle and roll it under your foot arch for about 15 minutes. Your recovery will be much better if you wear special footwear that brings back your feets natural alignment, hence reducing foot tissue strain while you continue to move as normal during the day.
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