When embarking on a vacation, it’s essential to prioritize the well-being of your feet. Even though the primary purpose is to explore and relax, neglecting to address any plantar fasciitis issues can greatly impact the overall enjoyment of your trip for both yourself and your companions. Taking the necessary steps to manage and prevent plantar fasciitis while traveling is crucial for a more pleasant and fulfilling experience.
When embarking on your trip, it is crucial to remember to bring along a compact travel kit filled with essential items for foot care. This kit should contain a variety of items such as bandages, antibiotic ointment, nail clippers, tweezers, and an emery board. By being prepared with these foot care products, you can ensure that your feet stay in good health throughout your journey.
1. Take Your Orthotics With You
Traveling can often be a challenging experience for your feet, causing pain and discomfort. However, there is a simple solution to this problem – bringing along orthotics. These shoe inserts not only alleviate the symptoms of plantar fasciitis but also have the added benefit of reducing blister formation on your feet. So, make sure to include orthotics in your travel essentials to enjoy a pain-free and comfortable journey.
Orthotics can enhance overall health and athletic performance by correcting abnormalities in your feet such as high or collapsed arches.
Foot wearables may help support and cushion your ankles, while also decreasing impact from your feet on other parts of your body like knees, hips and back joints.
But it’s essential that you wear orthotics regularly; otherwise they might not work as effectively and you won’t experience much change on your feet.
2. Wear the Right Shoes
If you suffer from plantar fasciitis, it is crucial that when traveling you wear appropriate shoes. High heels may exacerbate symptoms so choose sneakers or other comfortable styles instead.
Wear shoes tailored specifically for plantar fasciitis or purchase orthotics as this will reduce pressure off of your heel and arch and could help speed up recovery time.
Vionic offers a selection of sandals with the Orthaheel design to provide cushion and support to feet suffering from plantar fasciitis. They’re comfortable enough to wear in different situations, making them easy to pack along for your trip.
3. Try a Tennis Ball Massage
Utilizing a tennis ball for massage therapy is an effective way to relieve knots and other areas of discomfort. Unlike massages performed with hands, tennis balls have the capability of penetrating deep into muscles to help target tight areas that often get overlooked and work out knots or tight areas that might otherwise remain.
Knots and aches typically form over time as the result of sitting for too long, dehydration, or injury. A tennis ball massage involves applying pressure directly onto an area which causes discomfort until gradually lightening it until pain no longer returns.
This technique may also help alleviate back pain as it delivers vital nutrients and energy directly to the spine, relieving any associated discomfort while simultaneously relaxing the entire body.
4. Take a Cold Compress
Cold therapy should be applied daily for at least 20 minutes to reduce swelling and alleviate pain. When applied properly, cold therapy constricts blood vessels beneath the skin to bring down inflammation and swelling. For maximum effectiveness, 20 minutes should be applied each time.
Ice can also be combined with heat treatments to speed up recovery times by increasing blood flow to affected areas and aiding recovery time. For optimal results, it is wise to alternate ice and heat treatments.
Plantar fasciitis typically appears with age and is more prevalent among those who are overweight or obese, as their excess weight adds stress to the plantar fascia. Furthermore, athletes or those working in professions that involve standing for extended periods often develop it.
5. Don’t Overdo It
Plantar fasciitis can make traveling with long distances on vacation difficult. However, there are ways you can travel safely with this condition without risking further injury to your feet.
Be proactive by taking proper precautions when it comes to foot care both before and during travel, such as limiting how long you spend standing up at once and staying well-hydrated.
Improve your ability to walk long distances and avoid pain by employing proper warm-up and cool-down techniques prior to and following workouts. In particular, perform foot and calf specific exercises prior to lifting weights to prioritize foot care in your recovery process.