1. Stay Trim
Does your heel hurt when you get out of bed? Plantar fasciitis produces extreme heel pain upon rising in the morning. It happens when you irritate the plantar fascia, which is the ligament that supports your arch. Many people gain about two or three pounds a year during middle age. The additional weight strains the plantar fascia. So watching your weight as you age is a great way to prevent this painful condition.
2. Take a Seat
Does your job require you to stand on hard surfaces for lengthy time periods? If so, you could be weakening the ligaments in your feet and wind up with plantar fasciitis. By implementing some simple cautionary measures now, you'll avoid problems later. Wear shoes with strong arch supports and heel cushions. Place a rubberized mat under your feet. Explore the possibility of sitting while you perform some aspects of your work.
3. Watch Your Walk
When you walk, do your feet roll inward? This characteristic is called pronation, and it can trigger plantar fasciitis. Stand in front of a mirror and watch yourself walk, or have a salesperson for sports shoes evaluate your gait. Shoes that correct pronation are available for athletic and street wear.
4. Warm Up
Before engaging in any exercise, do warm-up activities to improve flexibility of your feet, calf muscles and ankles. This will ward off plantar fasciitis. A short walk or slow jog is ideal. Touching your toes while standing or seated on the ground primes the calves, arches and Achilles tendons. Contracting and relaxing your feet will also gently stretch the tendons. Prepare your ankles for exercise by performing ankle rotations.
5. Cross Train
Do you jog or run? Pounding your feet on the pavement can contribute to plantar fasciitis. Be sure to wear shoes designed for running. Avoid steep hills. They place additional strain on the feet. Stick to flat, even running surfaces that are fairly soft like a track or grassy field. Twice a week allow your feet to recover by switching to an alternate exercise. For example, try swimming or biking to reap the same cardiovascular benefits while taking the load off your feet.
