You don’t have to be an athlete to develop plantar fasciitis. In fact, both active and inactive people can develop the condition, which most often manifests as heel pain. Studies show that 1 in 10 people will develop plantar fasciitis at least once in their lifetime.
Plantar fasciitis occurs when the ligament that connects the heel bone, also called the plantar fascia, becomes inflamed. Overuse and inactivity can cause plantar fasciitis. Its symptoms can include:
- Pain at the bottom of the foot.
- Pain that feels worse in the morning or after being inactive.
- Pain that worsens after vigorous activity.
- Pain that feels worse in bare feet.
Plantar fasciitis can cause months of discomfort and can even become chronic. Prevention can therefore be crucial. Knowing effective prevention techniques against plantar fasciitis can help you protect your feet and your well-being.
4 ways you can prevent plantar fasciitis
Plantar fasciitis complaints make up 15% of foot symptoms requiring professional care. The misalignment caused by plantar fasciitis can even lead to other issues, like knee and hip pain. Sometimes, plantar fasciitis symptoms can be so debilitating that surgery is a necessary option. That’s why preventing plantar fasciitis can be crucial to the health of your feet and joint health.
The following prevention tips can help you lower your risk of developing plantar fasciitis pain:
- Stretch your calves and heels — Stretches are clinically proven to increase blood flow and release tension in inflamed tissue. By stretching your calves and heels on a regular basis, you can gently engage your plantar fascia and release tightened tissue around it. As a result, you can decrease your risk of developing foot pain. A study showed that exercises that target the plantar fascia significantly lowered chronic plantar fasciitis symptoms. Doing so can even help before plantar fasciitis develops.
- Stay active — If your feet feel painful and tender after a long day, you may want to rest for long periods of time. However, doing so is not always the smartest idea. Remaining immoble for long periods of time can stiffen your plantar fascia and increase your chances of developing the condition. Low-impact exercises like swimming can prevent foot stiffness and pain.
- Keep a healthy weight — Plantar fasciitis often develops when a person is overweight. This is because increased pressure and weight on the plantar fascia can strain and inflame the ligament and the tissue around it. By maintaining a healthy weight, you can make sure that your feet are not forced to take on pressure they can’t handle.
- Wear orthotics — One of the most effective and recommended prevention tools against plantar fasciitis is orthotics. A study showed that orthotics alone were more effective in alleviating heel pain than traditional conservative treatments. This is because orthotics distribute pressure along your foot so that it is not concentrated in one area of tissue like your plantar fascia.
Biocorrect’s custom orthotics can help you prevent plantar fasciitis
Plantar fasciitis can be an incredibly painful condition. Whether you want to prevent it or treat it, custom orthotics can help you maintain your foot health. Biocorrect’s team of experts can mold an orthotic to your specific needs. Contact us to learn more about the orthotics we offer or to set up an initial evaluation with one of our certified pedorthists.