![]() ![]() Strengthening these areas can provide support so your foot remains stabilized, which can help you prevent plantar fasciitis from developing or returning. Loosening the plantar fascia is one of the best ways to prevent tearing it.įurthermore, strengthening your calves, Achilles tendon, and the bottom of your foot can also benefit your plantar fascia. Stretching before you work out or perform other activities can help prevent the onset of plantar fasciitis. ![]() Neglecting the need to stretch and strengthen The result can put more stress on your back, hip, knees, and feet. Ignoring heel pain can force you to compensate by standing in unnatural positions. Ignoring these cues can increase your risk of developing plantar fasciitis and lead to increased tearing and eventual rupture. Pain is your body’s method of indicating that something is wrong. Wearing running shoes after they’ve lost their optimal support can also worsen the condition. ![]() If you’re a runner, ignoring the need for supportive shoes can exaggerate symptoms. Runners are more vulnerable to developing plantar fasciitis because of the constant pounding of their feet against hard surfaces. This type of footwear doesn’t allow your foot to take its natural position and may increase pressure on sensitive areas, such as the plantar fascia. Wearing shoes that are too tight or shoes that raise your heel high above your toes may also aggravate the condition. When you exert pressure on your feet without proper arch support or padding, you can put too much stress on your plantar fascia. Wearing flat shoes, such as flip-flops, or going barefoot may be convenient, but these practices can contribute to the onset of plantar fasciitis. To help offset remaining in one position for long periods, regularly take breaks to sit down if you stand for long periods, and take time to stand up if you sit for long periods.įurthermore, if you must stand, try to avoid standing in the same position for the entire time you’re on your feet. Standing on hard, unnatural surfaces, such as asphalt or concrete, can worsen the effect. If sitting or standing for long periods is part of your work routine or daily activities, you’re contributing to the wear and tear on your plantar fascia. And climbing a flight of stairs can increase the pressure 4-6 times. Carrying just one pound more than your ideal weight can increase the pressure on your knees, hips, and ankles by up to eight pounds. There’s a direct correlation between having a high body mass index (BMI) - which is a measurement of your body weight to height - and developing foot problems, such as plantar fasciitis.īeing overweight exerts more pressure and strain on the plantar fascia than having a normal body weight. Here are some of them: Staying overweightīeing overweight can increase your risk of developing many conditions, including diabetes, cardiovascular disease, and even plantar fasciitis. And if you don’t have the condition, you could be doing things to increase your risk of developing it. If you have plantar fasciitis, you could be doing things to make it worse. In this blog, orthopedic surgeon Robert Douglas Bostick III, MD, of Metairie Orthopedics & Sports Medicine in Metairie, Louisiana, discusses habits that can worsen symptoms, and he also discusses how the condition can be treated. This condition develops as a result of wear and tear on the plantar fascia, and certain activities can worsen symptoms. It also supports your arch when you walk. The plantar fascia is similar to a shock absorber for your foot. This band of connective tissue runs from your heel to your toes under your foot. The heel stiffness and pain you experience with plantar fasciitis are caused by inflammation of the plantar fascia, which is a thick ligament that supports your arch. This relatively common orthopedic condition can be most intense when you first step out of bed in the morning and when you stand after sitting for a long period. ![]() If you have plantar fasciitis, you’ve probably been sidelined by the sharp, stabbing heel pain typically caused by this ailment. ![]()
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