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More Plantar Facts: The plantar fascia supports the arch of the foot in carrying the weight of the body. Approximately 90% of women and 40% of men with plantar fasciitis are overweight. It frequently affects athletes, people who are on their feet all day and those over 40 years of age. Among professional athletes, plantar fasciitis is one of the 5 most common foot and ankle injuries. If left untreated the condition could become chronic and can lead to a host of other issues. Most sufferers are able to overcome the pain with non-invasive therapy. Night splints prevent contraction and stretch your plantar fascia while you sleep to help with pain. Treatment includes avoiding the activity, icing the inflammation, gently stretching and warming the area. Ultrasound can speed plantar fasciitis recovery significantly. |
Preventing Plantar FasciitisIt is always better to prevent plantar fasciitis rather than try to fix it after it happens, however that is not always the situation. Plantar fasciitis can be difficult to prevent as your symptoms often start long after you've had the condition. In any case, there are a number of things you can do to keep yourself healthy and prevent further damage.  Wear proper footwear for the activity or work you are participating in - ensure it is comfortable and there is padding, sole stiffness and sufficient arch support (especially if running). If purchasing new shoes leave a 1/2 inch space between your longest toe and the inside of the shoe; remember to buy them in the late afternoon, as your feet swell during the day. Properly sized footwear made out of breathable and flexible materials will also help prevent against corns, calluses and bunions (try to avoid vinyl or plastic). Foot devices or inserts may help to ensure support and cushioning.  Always warm up and cool down your foot and leg muscles before and after working them, and learn the proper form and techniques for your activity. Avoid doing too much too soon to give your body an opportunity to build up its endurance. This is especially important when participating in a new activity. Gradually increase your participation to prevent overstraining your muscles. Also vary your routines and the type of terrain you are participating on to provide relief and avoid overstressing the same area on your foot. Avoid walking on your toes, up stairs or walking barefoot whenever possible.  Maintain a healthy weight or lose weight if required - your feet carry the load of your body. Eating a balanced diet will help to ensure optimum health. Stretching and strengthening exercises will help to keep your feet strong and supple, which will prevent further injuries. It is important to build the strength of your toe flexors, as well as your foot, lower leg and hamstring muscles to ensure proper muscle balances. Regular endurance activities such as swimming, water aerobics or biking will help to keep your body healthy and prevent foot tension. Follow this by gently massaging your feet after activities or long periods of standing to ease any tension in your feet.
| Plantar Fasciitis Facts: Plantar Fasciitis is the inflammation of the ligament that runs along the arch of the foot. This condition affects over 2 million Americans. Sufferers experience an intense stabbing pain in the heel. Heel spurs can be caused by plantar fasciitis. 50% of people with plantar fasciitis have heel spurs. The pain is most severe in the morning after the tissue has contracted during sleep.           |
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