Arch Pain Prevention: Plantar Fasciitis and Heel Spurs
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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.
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