Plantar fasciitis can be a serious problem for people who want to stay active and healthy.
But, you can be proactive and follow some simple tips to avoid getting plantar fasciitis if you are trying to keep your feet strong, pain-free, and ready for anything!
Below we have compiled a quick list of 11 ways that you can do this. Be sure to check them out!
1. Get enough sleep
This is an easy first step.
If you are not getting enough sleep, then your body may be compensating by overworking your muscles and ligaments to keep up with your busy life
This can lead to increased inflammation in your feet, so try to get at least 8 hours each night.
2. Stretch before bedtime to avoid pain in the morning
Stretching before bed can help to loosen up your muscles and ligaments, reducing the chance that you’ll wake up in pain.
You can also stretch in the morning before you get out of bed to limit the pain Plantar Fasciitis causes when you get out of bed.
3. Wear supportive shoes.
The wrong shoes can do a number on your feet, so make sure that you are wearing supportive footwear.
This includes proper arch support and shock absorption in the heel of your shoe.
Be sure to also watch out for any tight spots or friction points where there is too much pressure being put on one area of your foot.
I believe that having the right shoes can be the key to preventing Plantar Fasciitis.
4. Keep an eye on the weather.
Hot or cold weather can affect your feet.
Cold weather may cause your feet to swell, or even worse it may lead to symptoms of frostbite.
Warm temperatures can make you more susceptible to foot pain problems as well because it encourages the growth of bacteria on the skin because of the moist environment.
Some shoes are designed to “wick” moisture away from the skin, so try to buy those. You can also get socks that do the same.
5. Drink plenty of water.
Water is like fuel for the feet.
It helps to flush out toxins that may have built up in your feet and also keeps the skin moisturized and prevents blisters from forming.
Drinking plenty of water is especially important if you are on a low-carb diet because the body will use more water to break down carbohydrates for energy.
Aim to drink around 2 liters per day, including any tea, coffee or soft-drinks.
6. Take it easy when possible.
Resting your feet if they hurt is also important. It’s not always easy, but it is necessary.
If you feel a twinge of pain in your foot or heel when walking around at work or home try to take frequent breaks and use ice if the pain persists for more than an hour after resting.
Plantar fasciitis often occurs in runners as well so it’s important that if you are exercising, you are very careful with how long you do it, and make sure to have a rest day after exercising.
You should also avoid running on hard surfaces such as concrete because this can lead to plantar fasciitis and other foot pains.
7. Avoid gaining too much weight.
Being obese or overweight is a risk factor for getting plantar fasciitis. This is because the more weight you’re carrying, the more stress there is on your feet.
If you are overweight, you want to work on losing a little bit of weight.
Your feet will thank you!
Start slow and take some easy exercise like swimming. It will help you lose weight and also not put any additional stress on your feet.
If this sound like something you’re having trouble with, visit your doctor or podiatrist as soon as possible for advice or treatment.
8. Focus on your posture.
Plantar fasciitis can start in the lower back, hips and legs, as well as in your feet. Having and maintaining a good posture when walking or exercising can help reduce foot pain.
Examine the tread wear on your shoes to see if you are not walking evenly.
9. Warm up your feet.
Like any runner or fitness fanatic knows, warming up before you exercise is important. Your feet are like any muscle, and they need to be warmed up before you start running or starting a workout.
Do some simple exercises to stretch and warm up your feet
10. Do not wear shoes with heels.
Now is when you should start to think about your choice of shoes.
If you are going to be wearing high heels, then be sure they give adequate support and have a heel height of fewer than two inches. If you’re not in heels or flats with ample arch supports, then make sure that your shoe has a rigid sole, so that you can walk properly.
If high heels are unavoidable for an event or party, then wear them only for the first hour of your socializing and switch to flats throughout the rest of the night.
11. See your podiatrist.
Especially if you have any of the risk factors for plantar fasciitis, such as obesity or high arches. You’ll also want to see your podiatrist so that they can examine and treat your feet before anything gets worse.
We hope you found these 11 ways to avoid plantar fasciitis helpful.
Remember, it is never too early or late to take care of your feet!
If you are currently suffering from this condition and want help getting back on the right foot (literally), then don’t hesitate to contact your local podiatrist for help.