If you happen to experience plantar fasciitis, engaging in walking activities could potentially aggravate your condition. This particular ailment is characterized by persistent discomfort and limited mobility in the heel area, particularly when engaging in prolonged walking or running sessions.
There are several factors that can contribute to the development of plantar fasciitis. Flat feet, high arches, lack of proper arch support, and wearing worn-out athletic shoes are some common causes. Additionally, being overweight can increase the strain on the plantar fascia, leading to discomfort and pain.
Stretching
If you’re looking for ways to alleviate the discomfort caused by plantar fasciitis, incorporating stretches into your routine can be highly beneficial. These stretches are known to be highly effective in reducing the pain associated with this condition. By performing these stretches regularly, you can help loosen any scar tissue that may have formed and promote better blood circulation in your feet.
The most important thing to remember when performing stretches is to ensure that your muscles are warm. Cold muscles are not pliable and can make it more difficult to stretch.
During stretching, it is important to breathe slowly and deeply. Breathing deeply and relaxed helps to promote blood flow, which increases the delivery of oxygen and nutrients to your muscles.
A few simple stretches can provide immediate relief from the pain associated with plantar fasciitis, while also helping to improve symptoms over time. To get the most out of your stretches, perform them regularly.
Rest
If you suffer from plantar fasciitis, rest is the best way to heal. If your foot is still sore after a day of rest, icing it will bring down inflammation and relieve pain.
You should also avoid activities that could make your plantar fasciitis worse, such as running or going barefoot. If you do need to exercise, try swimming, biking or using an elliptical machine that is low impact.
Another way to keep your feet healthy is by choosing shoes with good support. Buy shoes that have a good arch, thick soles and extra cushioning.
In addition to these basic tips, stretching your ankle, calf and plantar fascia is an excellent way to prevent plantar fasciitis and minimize symptoms. A physical therapist or athletic trainer can show you effective stretching exercises that will speed your recovery and decrease your risk of re-injury.
Over-the-Counter Medications
Over-the-counter medications, such as ibuprofen (Advil or Motrin) and naproxen (Aleve), can help reduce pain and inflammation in plantar fasciitis. If these treatments don’t relieve your symptoms, your doctor may recommend cortisone injections.
Ice can also help to reduce swelling. Applying ice to the affected area for 15 to 20 minutes, 3 or 4 times a day, can give you relief.
You should also try wearing shoes that are comfortable and support the arch of your foot. This will take pressure off your plantar fascia and decrease pain.
You might also consider over-the-counter shoe inserts, arch supports and heel cups. These can be molded pieces of rubber, leather or metal that slip into your shoes to provide added support. They can be found in most pharmacies or online for about $20.
Surgery
Plantar fasciitis is a painful condition that occurs when the plantar fascia ligament becomes inflamed from overstretching or overuse. It can occur in one or both feet.
Many people with plantar fasciitis improve with conservative treatment. However, a small percentage of patients do not respond to these methods and may need surgery.
In these cases, surgical intervention should be considered as a last resort, usually when non-surgical methods have not provided adequate relief of chronic pain and instability.
Most patients with plantar fasciitis will benefit from a phased rehabilitation program that includes stretching and strengthening exercises. These will help them recover and keep their condition from reoccurring.
The most common surgery for plantar fasciitis is endoscopic plantar fasciotomy, which uses a special camera and small surgical hook to release the fascia. This procedure is less invasive than open surgery, but it does have some drawbacks. It can be more traumatic and takes longer to recover from.
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