How to Prevent Plantar Fasciitis?

Jerry WalchStarred Page By Jerry Walch, 14th Jan 2014 | Follow this author | RSS Feed
Posted in Wikinut>Health>Exercise & Fitness

If you have never suffered from plantar fasciitis, consider yourself among the lucky ones. I have suffered from several bouts of plantar fasciitis, so just hearing the name makes me cringe and cry out “ouch.” Memories of the sharp pain shooting through the heels of my feet shoot into my memory as I write this article. Athletes are sidelined by it. We common folk are more prone to be sidelined by it, as we grow older. Fortunately, there are some simple things that we can do to hold it at bay.

What is the Plantar Fascia?

The plantar fascia is a band of soft tissue that runs from the heel to the bones forming the arch of the foot. This tissue is very elastic during our youth, but loses its elasticity as we age. When we are in our prime, the abundant fat deposits that cushion our heels, fat, which we lose as we age, protect this soft tissue. Plantar fasciitis occurs when there are micro-tears in the plantar fascia. These micro tears are more likely to occur if you are overweight, obese, have flat feet, high arches, spend a lot of time on your feet, or if you run excessively.

Take Proper Care of Your Feet

One of the easiest ways to prevent plantar fasciitis is to stretch and massage the heels and soles of your feet. I recommend a foot-massaging roller for this purpose, but a tennis ball or golf ball will make a good substitute for a foot-massaging roller. Massaging the soles and heels of your feet with a massaging roller, or with a tennis ball or golf ball is a great way to treat inflamed plantar tissue.

Rest is the Best Cure

If you do succumb to plantar Fasciitis, the most effective cure is complete rest. Get off your painful feet and stay off them. Ice packs are also an efficacious treatment. The American Medical College recommends applying ice packs to the affected areas for 20-minutes, 3-times a day. Applying ice right after exercising and just before going to bed helps.

Shoes can make all the Difference

Wearing high-quality sports shoes that provide good cushioning and arch support can help stave off a plantar fasciitis attack. Sports shoes that provide proper support and cushioning can be quite expensive, and a more economical substitute are foot orthotics, such as heel pads and arch supports that can be slipped into more inexpensive sports shoes.

Engage in a Proper Warm Up

You are less likely to suffer micro-tears in the plantar fascia if you begin any sports activity with a proper warm up. Begin your warm up exercises by walking, to warm up your calf muscles, followed by a gentle massaging of the calf muscles. Follow the calf massage with some heel stretching exercises. Heel stretching exercise consist, of standing on an elevate platform and raising and lowering your heels.

Recovering From Plantar Fasciitis Takes Time

The healing of micro tears in the plantar fascia can take as long as six months, so be patient. During the healing process, you may want to consider taking some OTC painkillers for pain relief. If the healing process takes longer than six months, you may want to consider extracorporeal shock wave therapy, which uses sound waves applied to the heal. In severe cases, a surgical procedure can be used to remove a part of the plantar fascia, which reduces tension on the arch of your foot. This surgical procedure should be considered a last ditch option because there can be lasting complications and an extended healing time.

Tags

Foot Massage, Plantar Fascia, Plantar Fasciitis, Prevention, Treatment

Meet the author

author avatar Jerry Walch
Jerry Walch is a 71 year old freelance writer for hire living in Colorado Springs, Colorado. He has been writing since the late 1970s, and writes for both the print and online media. He specializes in

Share this page

moderator Steve Kinsman moderated this page.
If you have any complaints about this content, please let us know

Comments

author avatar Stella Mitchell
14th Jan 2014 (#)

Really pray that this will not be a long term problem for you Jerry . It sounds awfully painful
God bless you
Stella x

Reply to this comment

author avatar Jerry Walch
14th Jan 2014 (#)

Hi Stella,
I had it in the past, but not now. I have learned to reach out and take all the healings that I received when I accepted Jesus as my personal Lord and Savior.

Reply to this comment

author avatar Fern Mc Costigan
14th Jan 2014 (#)

Nice post!

Reply to this comment

author avatar Jerry Walch
14th Jan 2014 (#)

Thanks Fern.

Reply to this comment

author avatar Teila
14th Jan 2014 (#)

Very informative.

Reply to this comment

author avatar Jerry Walch
14th Jan 2014 (#)

Thank you Teila.

Reply to this comment

author avatar Connie McKinney
14th Jan 2014 (#)

I've had this before, and it is painful. Thanks for sharing some good advice and tips for handling it, Jerry.

Reply to this comment

author avatar Jerry Walch
14th Jan 2014 (#)

I'm glad you found it helpful, Connie.

Reply to this comment

author avatar Mark Gordon Brown
16th Jan 2014 (#)

Rest is the best cure for a darn lot of things, unfortunately not everyone is able to take a rest when they want. Good guide to preventing painful plantar problems.

Reply to this comment

author avatar Jerry Walch
16th Jan 2014 (#)

Thanks for reading and commenting Mark.

Reply to this comment

Add a comment
Username
Can't login?
Password