Do's and Don'ts of Plantar Fasciitis
Plantar fasciitis is the most common form of heel pain and involves inflammation and damage to the thick band of tissue on the bottom of your foot, which connects your heel bone to your toes and creates the arch of the foot. Plantar fasciitis can be caused by overuse from running or standing for long periods of time on hard surfaces, tight calf muscles, or an inherited arch structure that is too high or too low.
Plantar fasciitis is a condition that causes stabbing pain and soreness. The pain usually comes on as you step out of bed in the morning or when you stand up after sitting for a long period of time. You may feel better once you start moving around and your foot warms up, but it can return as your foot cools, if you stand for long periods, or as you return to a seated position. Plantar fasciitis is a painful condition that is particularly prevalent in runners. However, it can also occur in people who are overweight and those who wear shoes with inadequate support.
Plantar fasciitis is a challenge. It is highly recommended that you consult with a medical professional for diagnosis and treatment, but you can do a few things at home that might help prevent it.
The Do’s of Plantar Fasciitis
Stretching - To prevent the ankle pain from recurring, it is essential that patients receive the right treatment. One of the most effective ways to keep their foot strong, flexible, and healthy is through using a night splint. A simple and cost-effective device, a night splint keeps the foot firmly in place with protection from further damage.
Rest – Our bodies heal best at rest. To give your body the time it needs to recover from an injury, you may have to cut some activities from your routine, but that's a good thing. You don't want to put too much strain on your body when it's healing, so try some exercises other than running for a little bit. In your search to find a replacement for running-based exercise plans, look into swimming or biking — these activities will help you stay active without placing unnecessary stress and strain on your feet.
Ice and elevation (RICE Method) – It's important to ice your injury regularly. Cold therapy can help with inflammation and pain management. To make your own ice pack, fill a ziplock bag halfway full with water, place in the freezer, and once it begins to crystallize (it will be a solid block) take out of the freezer and wrap in a thin towel or buy an ice pack that fits perfectly in the arch of your foot.
See a Podiatrist - If you're experiencing regular foot pain don't hesitate to make an appointment with us. We'll be able to professionally evaluate your situation and advise on the best treatment plan.
The Don’ts of Plantar Fasciitis
Don’t push through the pain. Most plantar fasciitis is caused by increased activity or a change in activity. It’s best to discuss your symptoms with your podiatrist before making any changes, as increasing activity too quickly or increasing the intensity of activity can increase pain and tension in the area. Resting, icing, and stretching are recommended and be sure that your shoes are appropriate for your activities.
Don’t go barefoot. Going barefoot in the house is simply not a good idea for people who suffer from plantar fasciitis. If you have that condition, try wearing slippers or other comfortable shoes with arch support, especially at night and when you are in the house. Although it may feel like nothing, walking without sufficient footwear can cause serious damage to your foot, knee, hips and back. Do yourself a favour and invest in comfortable shoes today!
Don't ignore the pain. Ignoring any kind of foot pain is a bad idea. Pain can worsen over time and it's important to keep treatment quickly to recover in the shortest possible time.
If you feel you may be suffering from plantar fasciitis, book an appointment with us today. We can advise you further on the next best possible steps and get you back on your feet in no time.