Plantar fasciitis is one of the most common causes of heel pain and is commonly characterized as a stabbing pain. It usually occurs in the morning and decreases as the day goes on, however it can come back with long periods of standing or standing up from sitting. It is caused by inflammation in the connective tissue that runs from the heel bone to the base of the toes.
Wear Supportive Footwear
Choosing the correct shoes is very important when it comes to reducing plantar fasciitis pain and discomfort. It is best to buy shoes with thicker soles, extra cushioning and good arch support to avoid inflammation of the connective tissue in the arch of the foot. If you’re someone who suffers from plantar fasciitis do your feet a favour and try to steer clear of flats, high heels and flip flops!
Maintain a Healthy Weight and Take Breaks!
Putting more weight on your feet for long periods of time can cause plantar fasciitis to worsen. It is recommended to maintain a healthy body weight for those who suffer from this condition in order to limit the strain on the connective tissue in the feet. It is also important to rest and take breaks! Prolonged periods of standing should be broken up with breaks where feet can be stretched and/or elevated.
Try Some Stretches to Help Relieve Pain
Stretch out your calves! Follow these easy steps and start slow;
- Stand arms length away from a wall and place your hands on the wall directly in front of your shoulders.
- Place your right foot behind your left about two feet apart.
- Keep your right knee straight and right heel flat on the ground.
- Slowly bend your left knee, moving your body slightly forwards.
- Hold this stretch for 15 to 30 seconds and then release.
- Repeat this 3 times, then switch legs.
Try some of these seated foot stretches too!
Roll Out Your Foot – Sit down in a chair and then roll your foot back and forth on something round, like a water bottle, an ice-cold can, or a foam roller. Do this for 1 minute and then switch to the other foot!
Big Toe Stretch – Cross one leg over the other and grab your big toe on the top leg. Gently pull it toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.
Towel Stretch – Fold a towel lengthwise to make it look like an exercise strap. Place the folded towel under the arches of one foot. Grab the ends of the towel with both hands, and gently pull the tops of your foot toward you. Hold for 15 to 30 seconds, repeat three times, and then switch feet.
Demonstrations for the aforementioned stretches:
https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching
https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851
https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
