1. Wear Shoes With Proper Arch Support
Plantar fasciitis is a painful condition in which the plantar fascia, the tissue that runs across the bottom of your foot, becomes inflamed. The heel pain that results, called plantar fasciitis, can be easily prevented by wearing sturdy shoes that support your arches and cushion your feet. Shoes with low heels are recommended because they do not put undue pressure on the heel of your foot. Flip flops and other footwear with minimal coverage and low arch support can exacerbate plantar fasciitis and possibly lead to chronic foot problems. Runners and other athletes who experience problems with their heels and arches should keep ahead of the game by replacing their running shoes after approximately 400 miles of use.
2. Ease Into the Day With Stretching
Plantar fasciitis pain is at its worst for most people first thing in the morning. The fascia contracts overnight and this tightening can create a very uncomfortable awakening when you step out of bed. Easing into the day with some simple stretching can help minimize or even prevent the stabbing and burning sensations caused by plantar fasciitis. While still in bed, gently flex your foot several times. Sit up in bed and reach down to your toes, trying not to bend your knees. These stretches will loosen up your calf muscles and Achilles tendons as well as the plantar fascia.
3. Maintain a Healthy Body Weight
Plantar fasciitis is more prevalent in women and people of both genders who are overweight. Maintaining a weight that is ideal for your age, gender and body type can help alleviate plantar fasciitis. Losing weight via a low-fat diet and regular exercise can reduce the amount of stress that is placed on your feet and joints. Incorporate fresh fruits and vegetables into your diet, as well as whole grains, as a first step to a successful weight loss plan. Participate in a form of aerobic exercise, such as walking, jogging or biking.
4. Treat Minor Pain to Prevent Chronic Conditions
Prevent chronic plantar fasciitis by treating minor incidents of the condition appropriately. Allow the inflammation to subside by keeping off your feet as much as possible. Use ice packs on the sole of your foot three to four times each day as needed. Icing sessions of approximately 20 minutes are most effective. Taking an oral anti-inflammatory drug such as ibuprofen may also help reduce the pain. By taking care of yourself when you first feel symptoms of plantar fasciitis, you can prevent future recurrences.
