Plantar fasciitis is one of the conditions you would not wish even on your enemy. This annoying and painful injury can happen to many people, and it is most familiar with runners. There are various prevention tips such as on the page Orthotics for plantar fasciitis which you can use to keep the pain at bay when running. Below are tips to keep you active throughout and keep the pain away.
1) Learn to Stretch Your Lower Legs
As a runner ensure that you stretch a lot. Learn to stretch your legs after walking, running, sitting or even jogging. If there is tension anywhere in your legs, the plantan tendon (fascia) will be pulled every time you move.
2) Wear Appropriate Shoes
Wearing shoes which support your arch and heel is one good thing which you can do to prevent suffering from plantar fasciitis. Wearing the right shoes will cushion your heel with the support of a thick sole and they also do not allow your heel to move around easily.
Avoid wearing heels which will strain your muscles during the day. If you happen to wear heels during the day, make sure you alter heel height and switch to supportive shoes when exercising. The type of shoes you wear have an impact on the health of your feet. Also, remember not to walk barefoot when you are in pain.
3) Run on Even Soft Surfaces
If you want to keep plantar fasciitis at bay, learn to always run on soft and even surfaces. Instead of using sidewalks choose to use groomed paths. Also, avoid running on the street whenever possible.
Running on even soft surfaces reduces the impact your feet need to absorb as they hit the ground. That means there will be less inflammation on your legs and less stress on the fascia and heel. Running on uneven surfaces can lead to severe injuries in case you trip when exercising.
4) Take a Break from High Impact Workouts for a Week
Recovery time is a often forgotten part of exercising. Taking a rest from your daily workout routine can help to prevent plantar fasciitis. However, if you are already experiencing severe pain in your foot, you should prolong your recovery period until the time when the pain will fade away and you should visit Orthotics for plantar fasciitis for more information. In case the pain is mild you can reduce your exercises and replace with workouts such as cycling or swimming. This is called cross training.
5) Ensure That You Maintain a Healthy Weight
Chronic and rapid weight gain is one of the surest ways of getting plantar fasciitis. Having a lot of weight puts pressure on your heels, the sole of your feet and the area that is between your heel and the bottom of your feet which is referred to as the arch.
The extra weight can lead to inflammation and even plantar fasciitis. Eating well-balanced food which has anti-inflammatory properties can also boost the protection from suffering from the foot condition.
Observing the above tips will not only keep you away from suffering from plantar fasciitis, but they will also ensure that you remain active and lead a happy life which is free from pain and discomfort.
For a related medical resource on Plantar fasciitis – Symptoms and causes check out Mayo Clinic resource below: