Plantar fasciitis is a common condition that causes heel pain and can be a debilitating problem affecting your daily activities. While treatments like physical therapy, stretching, and orthotics can provide relief, it’s important to address the root cause of the condition to prevent it from recurring. In this article, we’ll explore the key to addressing the root cause of plantar fasciitis.
WHAT IS PLANTAR FASCIITIS?
Inflammation of the plantar fascia, a thick band of tissue that spans the bottom of the foot, results in the condition known as plantar fasciitis. This inflammation can cause pain in the heel, arch, or the entire foot. Plantar fasciitis is most commonly seen in athletes, people who stand for long periods, and those who are overweight. The condition can also occur in people with flat feet or high arches.
THE KEY TO ADDRESSING THE ROOT CAUSE OF PLANTAR FASCIITIS
1. PROPER FOOTWEAR
The first key to addressing the root cause of plantar fasciitis is to wear proper footwear. Shoes that lack support or have worn-out soles can exacerbate the condition. Shoes with good arch support and shock-absorbing soles can help reduce the pressure on the plantar fascia and alleviate symptoms. Additionally, wearing shoes that fit properly can help prevent plantar fasciitis from occurring in the first place.
2. STRETCHING AND STRENGTHENING EXERCISES
The second key to addressing the root cause of plantar fasciitis is to perform stretching and strengthening exercises. These exercises can help alleviate symptoms and prevent the condition from recurring. Stretching exercises can help lengthen the plantar fascia and reduce tension while strengthening exercises can help improve the strength and stability of the foot.
Some practical exercises for plantar fasciitis include:
- Calf stretches: Stand facing a wall with your hands on the wall and one leg behind the other. Maintain a straight back leg with your heel on the floor. Until your calf muscles start to stretch, lean forward. Change legs after 30 seconds of holding.
- The plantar fascia stretches: Sit on a chair with one foot crossed over the other knee. Hold the toes of the crossed foot and gently pull them back toward the shin until you feel a stretch in the arch of your foot. Switch feet after holding for 30 seconds.
- Towel curls: Sit in a chair with a towel on the ground before you. Place your toes on the towel and scrunch the towel up with your toes. Release and repeat for 10-15 repetitions.
3. WEIGHT LOSS
The third key to addressing the root cause of plantar fasciitis is to maintain a healthy weight. Being overweight can put excess pressure on the feet and exacerbate the condition. Losing weight through a healthy diet and exercise can help reduce this pressure and prevent plantar fasciitis from occurring or recurring.
Plantar fasciitis can be a frustrating and painful condition, but by addressing the root cause, you can prevent it from recurring. Wearing proper footwear, performing stretching and strengthening exercises, and maintaining a healthy weight are the keys to addressing the root cause of plantar fasciitis.
If you are experiencing foot pain or suspect you have plantar fasciitis, seek an accurate diagnosis and appropriate treatment plan from a healthcare provider. For an appointment, call Specialty Care Clinics at 469-545-9983.