Should You Avoid Walking With Plantar Fasciitis?
The plantar fascia, also known as the plantar ligament, is a strong and sturdy band of tissue that links the heel bone with the toes’ base. Its primary function is to provide support and absorb the impact generated while walking or being engaged in any weight-bearing activities. By efficiently absorbing shock, the plantar fascia ensures a smooth and comfortable walking experience.
When the plantar fascia, a thick band of tissue that supports the arch of the foot, becomes inflamed or suffers from tears, it can interfere with its functionality. Consequently, this can lead to discomfort and pain at the bottom of the foot over a period of time.
1. Avoid High-Impact Activities
Plantar fasciitis is a prevalent foot condition characterized by discomfort in both the heel and arch regions. This condition primarily affects individuals who engage in frequent high-impact activities such as running, dancing, or similar forms of physical exertion.
This inflammation happens when a band of tissue, called the plantar fascia, becomes overly tight.
Shaped like a bowstring, the fascia absorbs shock as you walk and supports your arch.
However, repeated tearing and stretching can cause micro tears that can eventually lead to chronic inflammation and irritation.
The best way to avoid this is by avoiding high-impact exercises. Instead, mix up your routine by doing low-impact activities. This will help keep your feet happy and pain-free.
2. Avoid Hard Surfaces
If you have plantar fasciitis, you need to avoid walking on hard surfaces. This can make your condition worse or even delay the healing process.
It is best to walk or run on soft, uneven surfaces. This can help to negate the impact and stress that running on concrete causes.
Runners should also take care to not increase their mileage too quickly or dramatically. This can be dangerous for the tendons and ligaments in the foot that are responsible for protecting the heel bone.
Some of the most common factors that can lead to this injury include being overweight, having faulty foot mechanics or wearing inappropriate shoes.
3. Avoid Walking After Sitting for Long Amounts of Time
While it is tempting to sit in your office chair and check your email, the health risks associated with prolonged sitting are very real. Studies have linked long-term sedentary habits to diabetes, heart disease, weight gain, depression, dementia and multiple cancers.
One of the best things you can do to combat these effects is to stand up or walk around for short breaks throughout your day. Even adding just five minutes of walking to your daily routine has been shown to offset some of the harmful effects of sitting for long periods of time.
4. Avoid Walking on Hard Floors
If you have plantar fasciitis, it is best to avoid walking on hard floors. This is because hard floors put more pressure on your feet than soft flooring options.
A plantar fascia is a band of tissue that runs along the bottom of your foot and connects the heel bone to your toes. Over time, it can become inflamed and irritated, causing pain in your heels when you walk.
Wearing shoes with poor support can increase the risk of developing plantar fasciitis. This is why it is important to wear slippers that have built-in arch support if you have this condition.
5. Avoid Walking at High Speeds
If you suffer from plantar fasciitis, it is best to avoid walking at high speeds, particularly if your pain flares up during exercise. This is because increased pressure on the feet can rip tiny tears in the tissue, which can make the condition worse.
Running is another high-impact activity that can aggravate the condition. This is especially true if you have a high arch or tight calves.
6. Avoid Running
Plantar fasciitis is a common orthopedic condition that causes pain on the bottom of your heel, near the arch. This injury is most common in runners and people who regularly wear shoes that don’t support their feet properly.
When running, a good rule of thumb is to keep your vertical load (the amount of force exerted on your feet) as low as possible. That means you should take longer strides and increase your distance incrementally instead of going all out in a jump run.
While it may be tempting to push through pain and continue running, especially if you have mild symptoms, this can make the condition worse over time. It’s best to listen to your body and take rest days in between runs or scale back your training volume until you can safely perform the activity.
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