Do you get a sharp pain under your heel sometimes? It could be Plantar Fasciitis!
But first, no doubt you’re wondering how to pronounce it…
< plarn-tar fas-e-i-tis >
Now at least you can say it – but what exactly is Plantar Fasciitis?
What is Plantar Fasciitis?
Put simply, Plantar Fasciitis is the inflammation of the tissue that connects your heel to your toes and helps support your arch.
If you have Plantar Fasciitis, it usually feels like a stabbing pain in the bottom of your foot near your heel. The pain is often worst when you take the first few steps of the day, or after standing for a while.
Why do I suffer from it?
Often Plantar Fasciitis comes on when you have a prolonged time on your feet. You might be going hard on a new exercise regime, building up your running miles or working long hours standing on your feet all day. It’s more of an active person’s problem than a couch potato’s problem! You’re also more at risk as you get older (over 40) and heavier (argh!).
How do I avoid Plantar Fasciitis?
Wear the right shoes for the job
If your day involves a lot of standing or walking, make sure you wear shoes with some structure and support to them. They don’t have to look like Grandma’s shoes, but they should have some support and heel cushioning (also they shouldn’t be too high or too flat).
If you’re exercising (running or walking) make sure you wear shoes that fit properly, have a decent sole, and can be fastened securely. Also, don’t let your shoes get too worn before you replace them.
The right shoes (fit for purpose) are a must for helping avoid Plantar Fasciitis. You might even benefit from orthotics depending on your condition and situation.
Ease into exercise and maintain good exercise habits
If you’re starting out or stepping up your exercise, be sensible about it and listen to your body. Build up your distance over time and always warm-up and warm down. Give your calf muscles and Achilles in particular, a good warm-up and stretch before exercise.
Maintain a healthy weight
Extra weight puts extra strain on your joints and feet, particularly as you get older. Maintaining a healthy body weight will reduce your risk of Plantar Fasciitis (and more!)
How can I fix my Plantar Fasciitis?
If you think (or know) you have Plantar Fasciitis – don’t worry, it can be fixed! But the longer you leave it untreated the longer your recovery will take.
- Reduce or stop your activity (until you have a treatment regime)
- Seek diagnosis, advice and treatment from a foot health professional
- Follow the advice and treatment!
Your Foot Health Professional at We Fix Feet will prescribe strengthening exercises and lifestyle advice. In addition to this, we may prescribe and fit orthotics. Lower Level Laser Therapy has also been shown to be highly effective in the recovery of Plantar Fasciitis. Early intervention is essential to ensure a good, fast recovery – and with the right care, Plantar Fasciitis doesn’t have to stop or hinder your physical activity.
I need relief from the pain right now!
Something you can do at home to ease pain from Plantar Fasciitis is to roll your foot over a frozen water bottle or tennis ball. If you are suffering from foot pain or you think you may have Plantar Fasciitis, you can book an appointment with one of our foot health professionals either online or contact our Beeston – Nottinghamshire or Ilkeston – Derbyshire footcare clinics.