Five Tips for Easing or Preventing Plantar Fasciitis

A common concern among athletes is plantar fasciitis, a debilitating condition that affects approximately two million people in the U.S. annually. Yet, athletes aren’t the only people at risk. Abnormal foot mechanics, obesity, wearing improper shoes, , and standing on hard surfaces for extended periods can lead to plantar fasciitis over time. Knowing how to recognize the signs and symptoms is an important first step in easing or preventing  the symptoms associated with plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is inflammation of the thick band of tissue that runs from the heel of the foot to the toes. It is one of the most common causes of pain near or at the heel of the foot with the most extreme pain felt taking the first few steps after waking.

Rather than having to stop doing the things that may have attributed to plantar fasciitis because of pain, the right treatment plan can reverse or even prevent it from occurring. Here are five tips for easing or preventing plantar fasciitis.

Five Tips for Easing or Preventing Plantar Fasciitis

1. Treat the cause, not the symptoms – Many of us are programmed to treat the symptom of pain rather than the cause. While this may relieve discomfort, it is only temporary. Healing must occur. With plantar fasciitis it is difficult to heal because we rely on our feet for walking. That is why physical therapy is an important part of the healing process. Depending on the cause, gait modification, proper stretching and strengthening may be necessary to fully heal and prevent future problems.
2. Wear the right shoes – Proper footwear is essential to helping prevent plantar fasciitis. Shoes should provide adequate support across the entire foot. People who stand for extended periods should consider adding a shock-absorbing mat to stand on. This will help relieve the stress on the foot and calf muscles.
3. Check the calves – Calf tightness is a common cause of plantar fasciitis. If your ankle can’t move because the calf is tight, something else is forced to do the job. The arch of the foot takes this role. Unfortunately it has to collapse in order to provide the movement the calf would normally provide. This happens with every step taken, which leads to low-level, chronic inflammation at the attachment of the plantar fascia at the heel. At night, while the foot is relaxed the healing process will scar down the location of chronic inflammation. The first steps of the morning will tear this new scar tissue leading to pain. This cycle of calf tightness, arch strain, and scarring occurs over and over building upon itself.
4. Stretch, stretch, stretch – Tightness can lead to problems, so be sure to stretch daily, especially before exercising. Calf stretches should be a part of your everyday routine to keep the legs supple. Check out our Facebook page for some essential calf exercises.
5. Get a biomedical analysis – Schedule an appointment with a physical therapist for a full evaluation of the mechanics of your gait to ensure your feet are functioning properly. For many, making changes in the way they walk can bring about significant improvement not only in plantar fasciitis, but also knee pain!

If you suspect you have plantar fasciitis, schedule an appointment with a doctor or physical therapist for an evaluation. Through a full examination of the biodynamics of your foot, ankle and gait, they can determine the cause of your pain and provide a path toward healing for life.