Proper footwear plays a crucial role in both preventing and treating plantar fasciitis. It is important to avoid shoes that are too tight or have a high heel lift, as these can worsen the symptoms of this condition.
Wearing ill-fitting shoes or ones that lack proper arch support can be a contributing factor to this condition. Thankfully, there is a solution in the form of shoe inserts, also known as insoles or orthotics, which can offer relief. These inserts are designed to provide the necessary support and improve the overall comfort of your shoes. By using shoe inserts, you can mitigate the discomfort and potential complications associated with this condition.
Wear the Right Shoes
Properly choosing the right footwear is essential for managing and alleviating plantar fasciitis. It’s important to avoid shoes that are too tight or have a low heel height, as they can lead to excessive strain and discomfort on the foot. Opting for well-fitted shoes with proper support and cushioning will provide the necessary relief and help in treating this condition effectively.
Drs Anne Sharkey and Mohammad Rimawi of AACFAS recommend wearing shoes with adequate arch support and cushioned heels to reduce stress on your feet. Furthermore, these shoes should have a secure fastening system as well as being constructed with foot structure in mind rather than simply being trendy.
Though it may be tempting to buy the shoes everyone raves about, finding the right shoe is more challenging than you might think. A professional fit at a running store can be essential in getting shoes that fit properly.
Avoid Unnatural Positions
The plantar fascia, a ligament running from your toes to the heel, is an integral component in maintaining your foot’s arch. When this tissue becomes overextended or stressed, it can lead to inflammation and pain in your foot.
Inflammation causes a sharp, stabbing pain that worsens when you move after sitting or standing for extended periods. It’s usually worse in the morning or after exercise.
Your risk for plantar fasciitis increases if you wear shoes that put your feet in unnatural positions, such as high heels, pointed shoes or tight fitting shoes.
Investing in shoes with excellent arch support and cushion can help prevent plantar fasciitis from developing. Furthermore, avoid walking barefoot or on hard surfaces like concrete as this may lead to painful calluses and corns on your heels and forefoot, adding additional strain on your feet.
Strengthen Your Feet
Exercise on a daily basis to avoid foot pain and injuries, making you less vulnerable to developing plantar fasciitis in the future.
Strengthening your foot muscles is the best way to promote foot health and reduce the likelihood of injury. Fortunately, it doesn’t take much effort – just some simple exercises.
Start with low-load exercises that will teach your foot muscles how to correctly activate and use them. As your symptoms improve and you’re able to handle more strain, gradually progress to higher-load activities.
Toe curls are an effective foot strengthening exercise. Not only do they strengthen your toes, calf and ankle muscles, but they also improve balance by working on each toe separately.
If you suffer from plantar fasciitis, it’s essential to stay active. This will reduce inflammation and increase flexibility.
Walking or jogging for a few minutes may help alleviate your symptoms. However, be sure not to walk too much or wear shoes that don’t support your feet properly as this could make the condition worse.
Exercise is important, so make sure to warm up and stretch before and after your session. Ice can also be used as a way of relieving inflammation and pain.
Eating healthily can also help protect against plantar fasciitis. A balanced diet should consist of lean protein, fruits, vegetables, and healthy fats for maximum benefit.
Strength training can be beneficial for those suffering from plantar fasciitis. Simple exercises such as bench presses, dips and push ups not only strengthen your upper body and core muscles but also relieve foot pain.
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