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Arch Pain Prevention: Plantar Fasciitis and Heel Spurs

Arch Pain Prevention: Plantar Fasciitis and Heel Spurs

Erica E.
Tips and Tricks
Jun 25, 2024

Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes, known as the plantar fascia. Throughout the day, our feet take a beating. When we rest, our tendons, muscles, and ligaments tighten, making our feet more prone to injury when we put weight on them in the morning.

Plantar fasciitis commonly causes stabbing pain that often occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting. It can be prevented by keeping your lower legs and feet flexible.

The cause of plantar fasciitis is poorly understood. It is more common in runners and in people who are overweight.

Here are some steps to help:

Morning Warm-up: Before getting out of bed, sit up and massage the bottoms of your feet with your thumbs. Focus on the arches and heels to gently warm up the Plantar Fascia. This can help prevent it from stretching too quickly and tearing.
Stretching Routine: After warming up, stretch your arches, Achilles tendons, and calf muscles. Sit at the edge of your bed, let one leg hang down, and bring the opposite foot up towards you. Hold your toes towards your shin for 10 seconds. Repeat this stretch 5 times per foot.
Daily Stretching: To improve lower leg flexibility and reduce the risk of injury, stretch throughout the day, especially before and after exercise. Always do a light warm-up (like the morning massage) before stretching. If you're already injured, be patient as results may take time.

Also, avoid wearing worn-out shoes or ones that tilt inward, as they can lack support and increase the risk of pain and injury. Try to minimize activities on hard surfaces like concrete to reduce shock-related injuries to your body.

If you're dealing with Plantar Fasciitis or Heel Spurs, consider low-impact activities such as cycling or swimming to aid recovery. If you're overweight, losing weight can also relieve pressure on your feet, as advised by physicians.

The Foot-Rubz massage ball stimulates acupressure points in your feet, hands and body, helping to relieve soreness and pain. Roll this uniquely designed ball under your feet, in your hands or over any sore or tired muscle and feel the soothing stimulation that immediately begins to relax and eliminate your tension. You control the depth of massage with applied pressure to ensure the utmost relief of muscle soreness. Small enough to fit in the palm of the hand, this easy-to-use Massage Ball is great for use anytime, anywhere.

The Blue Footbed utilizes the principle of walking barefoot. It is based on the impression left by a healthy foot in sand, creating a natural environment for your feet. The heel area is cushioned and stabilized thanks to the raised design. This also supports the natural arch of the foot. The Blue Footbed is therefore ideal for anyone who would like to enjoy the unique comfort of BIRKENSTOCK in enclosed shoes made by other brands too.

Erica E.

Marketing, Advertising + Web Development

Meet Erica, the seasoned author behind Canadian Footwear's insightful blogs. With over a decade at Canadian Footwear, Erica's journey has spanned from fitting specialist to store manager, E-Commerce assistant, and head of marketing. Her passion lies in unraveling the technology of footwear, particularly in the dynamic realm of running shoes.