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10 Steps to Avoid Plantar Fasciitis

Plantar fasciitis causes awful heel pain and can really lower your quality of life. The plantar fascia is the wide, flat piece of connective tissue that supports the sole of your foot from the heel to your toes. If this is torn, overstretched or ruptured then the tendon can become inflamed, which leads to plantar fasciitis. Here are a few ways to avoid or alleviate this painful condition.

10 Steps to Avoid Plantar Fasciitis

  1. Keep your body fit. Just regularly walking and gentle weight-bearing exercises can help you maintain good foot health.
  2. Maintain a good weight. The more weight you are carrying on your feet, the more they are likely to suffer over the years.
  3. Don’t be over-athletic. If you absolutely have to compete, then go ahead and do so – but be very careful!
  4. Warm up properly before exercise and cool down afterwards. Tight calf muscles can lead to heel pain – the Achilles tendon stretches up into the calf, and flexibility in this whole area, right down to the plantar fascia, is highly desirable.
  5. Wear supportive shoes with good arch supports. Plantar fasciitis sufferers are often those born with “high arches”. The arch sometimes sags later in life, especially if the feet are carrying a heavy load, leading to excessive pulling of the plantar fascia, which causes severe pain. This condition is sometimes called “Fallen Arches.”
  6. Don’t ignore heel pain. Once it starts it can get worse, so deal with the problem right away. The longer you leave it, the harder it will be to fix.
  7. Stretch your feet before getting out of bed in the morning. Do some gentle calf and Achilles stretches when you wake up. This can help control plantar fasciitis from the start.
  8. Rest with your feet elevated. Avoid activities that are as strenuous as running or walking long distances when your feet are sensitive.
  9. Try orthotics. Many people find it helpful to wear special insoles, which support the arch of the foot. Be sure to wear them all of the time – even in your bedroom slippers.
  10. See a foot care specialist. If you are very prone to plantar fasciitis or have risk factors, you may want to consider visiting a podiatrist.
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