Plantar fasciitis do’s and don’ts you need to know

Are you sick of suffering from plantar fasciitis making you feel like you’re literally walking on eggshells? So stop worrying now! 

Continue reading for insider hints, professional counsel, and a well-thought-out strategy for physically getting back on your feet!

What causes plantar fasciitis?

Plantar fasciitis happens when the thick tissue connecting your heel to your toes becomes inflamed [1]. 

This annoying ailment restricts movement and is the bee’s knees of foot pain. But don’t worry! We’ve got your back—or rather, your feet!

The do’s of plantar fasciitis

1. Invest in proper footwear

Buying the right shoes is one of the most important things to do if you have plantar fasciitis. The appropriate footwear may greatly lessen pain and suffering while preventing more plantar fascia injury.

Choose a footwear with supportive arch, padding, and a slightly lifted heel. Your feet will appreciate it [2].

2. Stretch regularly

The treatment of plantar fasciitis must include frequent stretching. Including particular stretches in your daily routine can help you feel better, be more flexible, and avoid getting hurt again.

To keep flexible and relieve tension, incorporate daily stretching of the plantar fascia, Achilles tendon, and calf muscles.

3. Maintain a healthy weight

Your stride and foot mechanics may change as a result of being overweight, which may cause poor foot function and make your plantar fasciitis symptoms worse.

As a result of additional strain and increased pressure, inflammation and discomfort may result.

Keeping a healthy weight and engaging in regular exercise are essential for preventing or controlling foot pain.

Maintain a healthy weight
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4. Mix up your workouts

To minimize the risk of worsening your foot condition, it can be beneficial to integrate different fitness routines or alter your current workout regimen [3].

You may prevent overuse and injury by performing a range of workouts that evenly disperse the tension on your plantar fascia.

5. Stay committed to your treatment plan

For long-term comfort and healing, stick to your treatment schedule. Continue being consistent and patient with your treatment efforts since this condition is sometimes a tough and chronic ailment.

During this period, you will come to understand the importance of commitment, the role of perseverance, and practical strategies for following your prescribed treatment plan.

6. Use ice and anti-inflammatory medications

Anti-inflammatory drugs and ice both work to reduce inflammation in the injured region, which helps to reduce pain and speed up recovery.

Along with other plantar fasciitis treatment methods including stretching, muscle-strengthening exercises, and wearing supportive footwear, ice therapy and anti-inflammatory drugs can be employed [4].

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7. Consider orthotics or shoe inserts

Your feet can receive extra support and cushioning from custom orthotics or over-the-counter shoe inserts, which can reduce symptoms.

To find out if orthotics or insoles are right for you, go to a podiatrist or other healthcare provider.

8. Consult with a healthcare professional

Don’t be afraid to speak with a medical expert, such as a podiatrist or physical therapist, if you have trouble managing your foot problems.

They can assess your health, suggest the best course of action, and keep tabs on your development.

The don’ts of plantar fasciitis

1. Don’t ignore the pain

Continuing painful activities might make your symptoms worse, making it harder to manage your illness and delaying your recovery.

When dealing with foot issues, ignoring pain might result in more serious problems and a longer healing period.

Pay attention to your body and modify your activities and treatment plan as necessary.

2. Don’t go barefoot

Going barefoot may seem like a natural and pleasant option, but if you have plantar fasciitis, it might make your symptoms worse and make healing take longer.

Even indoors, wearing supportive shoes can lessen stress on your feet and speed up recovery [5].

When walking and engaging in other activities, well-cushioned shoes can assist absorb shock and lessen the strain on your feet.

3. Don’t push through intense workouts

Exercise is essential for general health. However, pushing through challenging exercises while suffering from plantar fasciitis might make your symptoms worse and delay your recovery.

To cope, modify your training regimen and make recovery your first priority. Choose low-impact activities that put less strain on your plantar fascia and can help you manage your symptoms, like swimming, cycling or yoga.

4. Don’t forget to rest

Rest is essential for recovering from any condition since it promotes healing and helps prevent additional damage.

In a society where work often takes precedence over self-care, it’s crucial to keep in mind the value of rest when managing plantar fasciitis.

Your body can focus on mending and regenerating injured tissues more successfully when you give it the rest it needs.

Don't forget to rest
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5. Don’t neglect your calf muscles

The progression and healing of plantar fasciitis are significantly influenced by the calf muscles. Do not ignore calf muscles while treating plantar fasciitis since tight calf muscles can cause more tension on the plantar fascia [6].

Calf muscles function as shock absorbers during activities like walking or running. This function decreases when they become tight.

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6. Don’t rely solely on home remedies

Home treatments are great and offer momentary comfort and help in the recovery process. However, you shouldn’t rely on them the entire time.

Consult a medical expert to get an accurate diagnosis, tailored treatment recommendations and address any underlying issues causing your plantar fasciitis.

7. Don’t skip your warm-up and cool-down

Warm-ups and cool-downs are crucial parts of any training regimen, but they’re extremely important for people with orthopedic complaints.

These techniques assist in getting your body ready for activity, lowering the chance of injury, and speeding up recovery.

Taking the proper precautions to warm up and cool down will help reduce the possibility of strains and tears, which could aggravate plantar fasciitis symptoms.

8. Don’t rush your recovery

Recovering from plantar fasciitis is not an overnight process. To have long-lasting relief from heel pain, patience and consistency in your treatment regimen are essential.

Returning to high-impact activities too soon or delaying crucial phases of treatment might cause re-injury or make your symptoms worse.

Is surgery necessary for plantar fasciitis?

The standard treatment for this condition involves conservative measures like rest, stretching, physical therapy, orthotic devices, and medication. 

However, when non-surgical therapies are ineffective in providing enough comfort, surgery may be considered in some circumstances. 

When is surgery considered?

Surgery for plantar fasciitis is normally only recommended for those who continue to experience symptoms after trying non-surgical therapy for a period of time. Consideration may be given if:

  • non-surgical treatments fail
  • you have chronic and debilitating symptoms
  • there are anatomical issues with the foot
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[1] https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
[2] https://walkhero.com/pages/what-makes-the-best-shoes-for-plantar-fasciitis
[3] https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis
[4] https://www.aafp.org/pubs/afp/issues/2001/0201/p467.html
[5] https://heelthatpain.com/heel-pain/barefoot/
[6] https://www.ncbi.nlm.nih.gov/books/NBK431073/

Photograph: LightFieldStudios/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.