Plantar fasciitis, commonly known as “runner’s heel” or “heel pain,” is a prevalent sports injury that affects athletes of all ages and skill levels, ranging from professional athletes to casual weekend warriors. It is characterized by inflammation and discomfort in the plantar fascia, a band of tissue located at the bottom of the foot that connects the heel to the toes. This condition is not limited to runners; it can also occur in individuals who engage in other high-impact activities such as basketball, tennis, and dancing. The symptoms of plantar fasciitis often include sharp or stabbing pain near the heel, especially during the first few steps in the morning or after prolonged periods of rest. It is important to properly diagnose and treat this condition to avoid further complications and to resume physical activities pain-free.
One common symptom of this condition is experiencing pain around the heel area, particularly when there has been a long period of inactivity. Patients often feel the most discomfort when they first get out of bed in the morning or when they stand up after sitting for an extended period of time.
Wear the Right Shoes
When it comes to managing plantar fasciitis, choosing the right footwear is crucial. The right shoes not only help to alleviate the pain associated with this condition but also provide the necessary support for your feet. Additionally, they allow for natural foot movement, promoting better overall comfort and mobility.
Plantar fasciitis-prone shoes should have thick soles, deep heel cups, and cushioned insoles for extra support. You can add orthotics to these shoes if you require further comfort.
Arch supports can provide comfort for plantar fasciitis sufferers by evenly spreading weight across your foot. They also serve to support and stabilize your arch, decreasing stress on its joints.
When exercising or doing other activities that require a lot of walking or standing, you should wear supportive shoes. Avoid shoes with high heels as these can add extra strain on your feet.
Avoid High-Impact Activities
As an athlete, avoiding high-impact activities can help prevent plantar fasciitis and expedite recovery time. This is especially relevant for runners.
Impact refers to the amount of force applied to your bones and joints during exercise. Running is a prime example of high-impact exercise since each step requires your foot to lift off the ground.
With repeated impact, microtears in the plantar fascia may develop, leading to inflammation.
It is especially important to avoid jumping exercises such as squat jumps and jumping jacks. These movements are explosive, with the body experiencing up to three times the impact of walking or running when it strikes the ground.
If you’re suffering from plantar fasciitis, try to refrain from high-impact activities for at least two weeks. This will give your feet time to heal fully and then you can gradually reintroduce them back into your routine with appropriate footwear, rest, and orthotics for cushioning and support.
Stretch Your Arches
Running, exercising or just trying to stay fit are all great reasons to regularly stretch your arches. Doing so helps keep feet flexible and reduces the likelihood of developing problems such as plantar fasciitis.
Stretching your arches is an effective way to strengthen them. Start by standing atop a step, placing the heel of your injured foot on either a rail or wall. Slowly lower your heels until you feel tension in both the arch of the foot and calf muscle.
Ten to twenty repetitions on each foot, with a short rest period in between each stretch.
Crouching on the floor, yoga mat or carpet is another effective stretch for your arches. You can do this anytime you feel pain in the bottom of your foot, such as before getting up in the morning.
For additional pain relief, massaging your arches with a tube-like object such as a water bottle or foam roller can help to reduce pain in the plantar fascia and calf muscles. Doing this before or after exercising will provide additional benefit.
Change Your Routine
Altering your routine can be an effective way to reduce pain and prevent plantar fasciitis. Start by getting to work a half hour earlier each day or taking an extra lunch break to stretch.
When making changes to your routine, pay attention to how your mind responds. You might experience some “Ah, screw it!” moments that indicate an issue with adaptation.
Additionally, make sure you’re stretching both feet and calves regularly; this can reduce tightness and help the muscles surrounding your heel heal.
Once you’ve made these changes, you can begin using ice and other techniques to reduce inflammation. With time, hopefully you will be able to completely eliminate your symptoms and no longer suffer from heel pain. If any questions or need clarification on treatment options, be sure to ask your doctor; they are the best resource for finding them.
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