Plantar Fasciitis is a condition when the tissue that goes across the bottom of the foot becomes inflamed. It causes a stabbing pain in the heel of the foot that can make walking unbearable. This condition is most noticeable after getting up out of bed.
The pain can go away after moving around a bit, but it can return after standing for a long time or after exercising. It can also return when getting up after sitting for an extended amount of time.
This type of inflammation is common in overweight people, runners, and those who don’t have proper support in their shoes. People who work on their feet all day and walk on hard, cement surfaces without appropriate foot support are also prone to this common form of foot pain.
If you have ever experienced plantar fasciitis pain, it is not something you will want to have again. Instead, there are exercises and lifestyle adaptations to prevent the pain from returning.
Let’s see some tips to learn how to prevent plantar fasciitis from returning, you will find things to do and don’t do:
1. Simple Exercises
One of the easiest ways to prevent plantar fasciitis from happening again is to incorporate a few simple exercises into the day.
Start with ankle circles. Sit on the edge of the bed or a chair and lift a leg. Rotate your foot in a circle at the ankle. Do this ten times in one direction and then in the opposite direction. Switch legs and repeat. You can do ankle circles a few times a day.
Toe curls are another simple exercise that helps prevent plantar fasciitis. Put a towel or washcloth on the floor and stand on it with your bare feet. Curl your toes under, grasping the towel as you do so. Release and straighten your toes. Repeat for up to two minutes.
2. Shoe Support
Another way to prevent plantar fasciitis is to wear shoes with good support in them. The support should be soft and cushion the foot, preventing it from moving around inside the shoe. This keeps your foot stable and helps prevent injuries to the ligaments in your feet.
If necessary, purchase the right insert for your shoes. The insert can be a custom made insert or one of high quality that will preserve your natural arch. Avoid wearing high heels. High heels put too much strain on the feet, stretch the ligaments, and cause unnecessary pain.
3. Foot Massage
Just as exercise can help prevent heel pain, so too can a daily foot massage.
The foot massage does not need to be anything extravagant. Place a golf ball or tennis ball on the floor and take off your shoes. Roll the ball under your foot, hitting all the soft spots and working out the soreness.
You can do exercises with rollers for the feet, there is a very interesting option that you can find at amazon with an excellent price and that does the job very well is the Phyya Rehab Cold Massage Roller Ball.
Another thing that usually works very well are massages and baths with epsom salts for plantar fasciitis, epsom salt is a mineral with many positive properties to reduce inflammation and relieve your foot.
4. Lose Weight
People with a high BMI (Body Mass Index) are more likely to develop plantar fasciitis than those within their target weight. The reason is that higher weight puts more pressure on the ligaments in the feet. Lose weight is one of the best ways to get rid of plantar fasciitis or how to prevent plantar fasciitis from returning.
Slowly losing weight by changing eating habits and incorporating stretches can reduce or even eliminate chronic heel pain.
To make weight loss permanent, make lifestyle changes that you can continue to live with. Avoid making drastic changes in diet.
5. Ice Pack Slippers
After a long day on your feet or after a workout, you can take ten minutes to ice your feet to prevent plantar fasciitis from reoccurring.
Ice pack slippers can be bought and easily slipped onto your feet. Another option is to keep a bag of frozen peas for this purpose. Put the bag of peas in a plastic bag (to prevent putting holes in the product’s bag) and rest your feet on it. The cold helps prevent inflammation and will rejuvenate your feet.
6. Water Bottle Roll
If ice packs are not for you, you can always use a water bottle to cool your arches and reduce inflammation in your feet.
Take an ice-cold or frozen water bottle and roll it under your feet for a few minutes. This cooling trick feels great after being on your feet for any length of time.
Watch this video with Ice Water Bottle Roll Excercise for Plantar Fasciitis
7. Elevate Feet
When you are relaxing or when you go to bed, elevate your feet to prevent inflammation. You can keep your feet lifted with a pillow for comfort. While sitting, use a stool to keep your feet up and off the ground to eliminate stress on your feet.
8. Untuck Bedsheets
A well-made bed can be a thing of comfort, except for people who suffer from heel pain.
Tucked in bedsheets can force a person to sleep with their feet pointed. This position can strain feet and cause heel pain. Instead, sleep with sheets untucked so that your feet can rest naturally. If you do not like the look of an untucked top sheet, remove it entirely and buy only fitted sheets for the bed.
9. Bare Feet
One thing to avoid to prevent plantar fasciitis is bare feet on hard surfaces. Being barefoot on the natural ground feels excellent, but hard surfaces can do more damage than good. Hard surfaces include cement and linoleum flooring.
Bare feet on cement and hard floors do not support the natural arch of your feet. It can stress the ligaments under your feet and cause heel pain. Instead, purchase a pair of slip-on shoes with good support for when you want to walk across hard surfaces but are not in the mood to put on regular shoes.
10. Low-Impact Exercises
Avoid the risk of getting plantar fasciitis again by sticking with low-impact exercises. Low-impact exercises include yoga, pilates, and low-impact aerobics. These types of activities give you the workout you need without putting excessive stress on your feet.
High-impact exercises such as running, skiing, tennis, and jumping activities can injure your feet and cause foot strain.
Conclusion. How to prevent plantar fasciitis from returning
The First Sign Of Pain. After taking steps to avoid a recurrence of plantar fasciitis, visit your doctor if you start to feel pain in your heels. Your doctor will be able to help you uncover the cause of your discomfort and the changes you can make to your lifestyle to prevent chronic heel pain.
Also you can find a good information in our article about plantar fasciitis symptoms and how to avoid that condition at the home page, also a lot of tips to help you in the treatment of this condition.