Healthy Habits for Plantar Fasciitis
By now you probably know that plantar fasciitis is not a pleasant affliction to have. As with most diseases and conditions, prevention is the best medicine. In this article, we’ll take a look at some effective preventative measures you can take to avoid plantar fasciitis and its associated pain.
Preventing Plantar Fasciitis
Tip #1: Land with a Mid-Foot Strike
One of the main causes of plantar fasciitis is landing too hard on your heel. Landing mid-foot is much better for your feet and can help prevent plantar fasciitis.
Tip #2: Keep Your Strides Short
One way to help yourself land mid-foot is to lead with your upper body, not your feet, and keep your strides short. Lengthening your strides is bad for your feet, so when walking or running, shorten your strides slightly.
Tip #3: Relax Your Muscles
Teach yourself to relax your lower legs, especially your calves and ankles. Whether you’re running, walking, standing, or sitting, this relaxation technique can help prevent plantar fasciitis.
Tip #4: Stretch
Doing some basic stretching before you go for a walk or run is a good way to warm up your feet. Stretching your toes toward your knees is highly effective, so doing that a few times before you head out can help your feet stay healthy.
Tip #5: Massage
Getting a foot massage on a regular basis can help your feet stay healthy and keep them relaxed. Deep massages work best, and if you can get one every week or two, your feet will thank you for it.
Home Treatments for Plantar Fasciitis
If you find yourself feeling heel pain and suspect you might have plantar fasciitis, some of these home remedies could help alleviate the problem.
Tip #1: Ice It
There are several ways you can ice your heels and the soles of your feet. One is to soak your heels in ice water for 10 minutes several times a day. The other is to roll a frozen water bottle or cup along the soles of your feet.
Tip #2: Stretch It
Stretching for therapy is a great way to promote healing without losing any strength or flexibility. Stretching your toes toward your knees is the best way to help promote healing as it maintains flexibility.
Tip #3: Grab It
Do you remember when you were a kid and used to pick stuff up off the floor with your toes? I know it sounds silly, but this is actually a great exercise for the feet and can help promote healing as well as maintain flexibility.
Tip #4: Help It
Orthotics can help your foot maintain a healthy shape while walking or running as well as alleviate some of the pain associated with plantar fasciitis. Though it may not be a long-term solution, it can help temporarily relieve pain and teach your feet how to land in a less damaging way.
If your pain persists or gets worse, it’s time to see a podiatrist. Sometimes further steps are necessary to heal plantar fasciitis such as injections or surgery, so catching the problem early is important. Call us at Milwaukee Foot & Ankle Specialists! We’re here to help you and same day appointments are available: 414-439-2279.