How to Stop Plantar Fasciitis Before It Starts

PhysiowinnipegHealth and Wellness0 Comments

legs-434918_640Have you ever felt stabbing pain on the inside of the bottom of your heel, especially upon standing up first thing in the morning? If so, you may have plantar fasciitis. The Mayo Clinic defines plantar fasciitis as “one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.”

Anyone with plantar fasciitis will admit that the condition can be miserable and limiting. Luckily, plantar fasciitis is treatable and, in some cases, preventable.

Are You at Risk of Developing Plantar Fasciitis?

When it comes to plantar fasciitis, an ounce of prevention is worth a pound of cure. The first step in preventing plantar fasciitis is determining whether or not you are at risk of developing it. The following individuals are particularly vulnerable to plantar fasciitis:

— Those who are overweight

— Pregnant women

— Runners

— Individuals between the ages of 40 and 60

— Dancers

— Those who spend a lot of time on their feet (teachers, factory workers, etc.)

— People who have flat feet or high arches

 

Do you fit any of these categories? If so, you may be at risk of developing this annoying and painful foot condition. Take actions now to prevent plantar fasciitis from becoming a problem.

How to Prevent Plantar Fasciitis Before It Starts

So, how does one prevent plantar fasciitis? By stretching. The Canadian Physiotherapy Association writes, “Stretch before, during (if needed) and after activity. Tight calf and/or hamstring muscles limit range of motion and put extra strain on the plantar fascia. Stretching as a warm up and as a cool down will help you move easily, keep muscles flexible and relaxed, joints mobile and relieve tension and strain.” Wearing quality footwear is another excellent way to prevent this condition.

There is no way to absolutely ensure you will not develop plantar fasciitis; however, stretching is one of the best ways to attempt to keep this condition from forming.

Help for Those Who Have Plantar Fasciitis

If you have plantar fasciitis, you are not doomed to suffer with it. You can take charge of your health by contacting a physiotherapist. Physiotherapists are specially trained in the treatment of this condition, and they can help you get the pain relief you need.

In addition to receiving physiotherapy, those having plantar fasciitis should…

  • Always wear quality footwear, especially while working out
  • Walk/run on soft surfaces
  • Opt for non-weight bearing exercises like swimming and cycling

If you suspect that you have plantar fasciitis, be sure and get examined by a healthcare professional. If you are at risk of developing this condition, ask a physiotherapist to create a preventative stretching/exercise program for you. Here’s to happy and healthy feet!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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