How to prevent Plantar Fasciitis

Posted by javeed on April 12th, 2016

Plantar Fasciitis is one of the most common injuries athletes, and sports enthusiasts’ alike, experience. The plantar fascia is a slender ligament which attaches the front of the foot to your heel. Once the ligament swells, it can be very painful. The injury strikes even the most active and healthy person, it’s important to be informed. Know more about Plantar Fasciitis, including how to avoid it.

What are the common causes of Plantar Fasciitis?

Weight affects your plantar fascia. If you’ve gained a lot of weight, it puts pressure on the ligament, causing it to hurt. Also, repetitive movements like stepping up and down, and running can cause it to be stretched too much or tear.

What are the ways to prevent Plantar Fasciitis?

Obviously, you have to lose weight in order to prevent the injury. But if your weight is just right, it may be because of too much stress of the ligament. Here are ways to prevent Plantar Fasciitis.

Check your shoes. Thoroughly inspect your shoes. Is the outsole already worn out? How about the midsole? If the answer is yes to both questions, then your shoes may be contributing to the stress on your heel ligament. When you engage in running, or other sports, your feet will need a lot of protection from the repetitive stress. That’s why you often see shoe brands emphasizing cushioning and protection, which absorbs much of the impact. Choose shoes which have enough support and cushioning for your feet. Reebok shoes, for instance, provides enough protection. It can also be used for other sports, or physical activities, because of its cross-training capabilities. You can check out Reebok shoes, as well as other footwear, at your favorite online shop.

Do stretching exercises. There are simple ways to stretch your fascia before and after participating in a sport or activity. One is to cross your legs while sitting, stretch the crossed leg and carefully pull your big toe toward you. Maintain this pose for a maximum of 30 seconds. Then do the same with the other foot. Do it three times for each foot. Two, is to use a foam roller. While still seated, step on the foam roller and roll it back and forth for a minute. Do this with the other foot. If you don’t have a foam roller, a cold soda can or sports drink bottle will do. Three, while still seated, put your feet together and place a towel under your arches. Hold the towel ends and carefully pull your feet up while also pulling them toward you, until your legs and feet are in a straight position. Maintain this position for 30 seconds. Repeat this stretching exercise three times.

You can perform another stretching exercise, this time, standing up. This exercise will target your calf muscle, which will help support your legs and feet. Stand straight, then carefully step forward with your right leg, while keeping your left leg straight with heel planted on the ground. The position will be similar to a lunge. Hold the stretch for 30 seconds before going back to the standing position. Do the exercise with the other leg. Repeat the stretching exercise three times.

What can I do if I already have Plantar Fasciitis?

If a doctor has already diagnosed you with Plantar Fasciitis, the best thing to do is rest until it properly heals. You can still do the exercises, even place an icepack on your heels toease the swelling. Take any medication, which will usually be anti-inflammatories, your doctor recommends.

Once you’ve been cleared for activity though, take it easy. Take frequent breaks to stretch your heels and rest. You can even ice it for a few minutes. Plantar Fasciitis is a serious injury and should take care of your feet to prevent recurrence.