As Spring rolls in, so do some pesky foot issues – like plantar fasciitis. While it doesn’t just happen in the Spring, this time of year tends to ramp up outdoor fun and switch up our shoe game. Whether you’re out for a stroll, knee-deep in gardening, or are back to running or hiking outdoors, all that activity and the switch to lighter footwear can kick plantar fasciitis symptoms into high gear. But don’t worry – in this article, we’re diving into some handy tips to prevent plantar fasciitis and keep you feeling good all season long.
What is Plantar Fasciitis?
Before we dive into the tips on how to prevent plantar fasciitis, let’s first understand the issue. Plantar fasciitis is a foot condition causing heel pain and inflammation. It occurs when the plantar fascia, a thick band of tissue in your feet (or “planter in feet” as some call it), gets irritated or damaged. This generally happens when it is overstressed due to too much motion in the foot.
Risk factors include:
- Activities like running, jumping, or standing for extended periods of time with poor foot control
- Obesity
- Tight calf muscles
- High arches which create excessive force in mid-stance
- Overpronation (low arches)
- Improper footwear (i.e. shoes without adequate support or worn-out shoes)
Common symptoms include heel pain, especially during the first steps in the morning or after rest. Some might also experience a dull ache or stiffness in the heel.
Now, let’s delve into how to avoid plantar fasciitis.
Prevention Against Plantar Fasciitis
Preventing plantar fasciitis flare-ups involves adopting strategies to minimize the strain on the plantar fascia ligament and to support overall foot health.
Some effective ways to prevent flare-ups include:
- Proper Warm-Up and Cool Down: Always warm up before engaging in physical activity and cool down afterward. This helps prepare your muscles, tendons, and ligaments for exercise and prevents injuries.
- Wear Supportive Footwear: Choose shoes with adequate arch support, cushioning, and stability. Avoid flat shoes or those with worn-out soles that can exacerbate plantar fasciitis.
- Stretch Regularly: Stretching should be part of your daily routine, especially before and after physical activity. Exercises like toe curls, toe stretches, and calf stretches can strengthen foot and calf muscles and reduce the risk of plantar fasciitis.
- Gradual Activity Increase: Take things easy at first, especially when it comes to high-impact activities such as running or jumping. Give your feet time to adjust by easing back into the activities, slowly building up how hard and how long you go.
- Maintain a Healthy Weight: Excess body weight puts more pressure on your feet, which can make plantar fasciitis worse or more likely to develop. A balanced diet and regular exercise can help maintain a healthy weight, reducing foot strain.
Lifestyle Changes to Prevent Plantar Fasciitis
Making lifestyle adjustments can also help prevent plantar fasciitis. Here are some suggestions:
- Use Orthotic Inserts: Consider using custom or over-the-counter orthotic inserts to provide additional support and alignment for your feet. These inserts can help distribute pressure more evenly and reduce strain on the plantar fascia.
- Modify Activities: If you’ve noticed certain activities exacerbate your symptoms, consider modifying them or switching them up with lower-impact exercises, such as swimming or cycling. Doing so can reduce strain on the plantar fascia.
- Avoid Prolonged Standing or Walking: If your job requires prolonged standing or walking, take regular breaks to rest your feet and stretch.
Signs of Severe Plantar Fasciitis
While plantar fasciitis is generally common, if typical treatments—like resting, icing, or stretching—don’t seem to help, look for these signs of severe plantar fasciitis.
Signs of severe plantar fasciitis include:
- Pain that doesn’t improve with rest, icing, or stretching.
- Intense and persistent pain, especially in the heel or arch of the foot.
- Difficulty walking or bearing weight on the affected foot.
- Swelling or redness in the heel or arch area.
- Limited range of motion in the foot due to pain.
- Pain that interferes with daily activities and quality of life.
- Development of heel spurs (bony growths on the heel bone) in some cases.
As with any condition, early intervention is key in preventing further damage and promoting healing. Our physical therapists are here to help!
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Our experts can create personalized treatment plans combining manual therapy, exercises, and modalities to alleviate pain and improve function for those dealing with plantar fasciitis. Reach out to us today!
