Plantar Fasciitis Prevention
Many people don’t give a second thought to injury prevention until an injury happens to you. The majority of our injuries can be prevented if we only took the time to think about the consequences and how significant of an impact in can have on our daily lives. So for sufferers of plantar fasciitis pain, prevention is key when you have successfully recovered so you don’t re-injure your foot again.
Before we jump into preventative measures that you can take for plantar fasciitis, it’s important to first learn more about this stubborn injury that affects millions of people every year.
Plantar fasciitis in laymen terms is inflammation and irritation of the plantar fascia. The plantar fascia is a thin band of tissue that starts at the heel bone and runs along the bottom of the foot and fans out to attach at the base of your toes. It’s a repetitive strain injury which means it develops over an extended period of time and rarely occurs overnight.
Although there are many plantar fasciitis symptoms, the causes can be attributed to some of the following:
- A sudden increase in your level of physical activity
- Acute and direct trauma or blow to the bottom of your foot
- Extended periods of standing on hard surfaces, in one place
- Wearing shoes that do not provide the proper support for the surface you are standing, walking or running on
- A change in your normal bio-mechanical foot motion due to an increase in physical activity or starting a new sport or activity
- Already existing muscle, tendon or ligament imbalances from your ankle all the way up to your buttocks
- Performing repetitive actions, tasks or activities that stress the muscles in your feet or legs
- Being overweight
- Excessive foot pronation
- Flat or extremely high foot arches
- Poorly conditioned and weak foot muscles
The above are the most common causes of plantar fasciitis but this list is not the end all, be all.
You should know that there are specific tasks, activities, jobs and careers that are considered high risk when it comes to developing plantar fasciitis. If you are in the following list, you should know that prevention is of the utmost importance!
The high risk group includes:
- Postal workers
- Factory workers
- Football players
- Soccer players
- Dental assistants
- Anyone who spends upwards of 8 hours a day on their feet, or job requires them to stand in one place for extended periods of time
Now I must issue a warning to those who think that you can prevent your plantar fasciitis from getting worse by simply taking the wait and see approach. The truth of the matter is that, plantar fasciitis gets worse the longer you wait to treat it!
But here’s some good news! You don’t have to spend hundreds of dollars of your hard earned cash on doctors, podiatrists, custom orthotic shoes, cortisone shots, or anti-inflammatory pills, which only take away your money and not your pain, to get plantar fasciitis relief.
In fact, the best prevention of plantar fasciitis is to strengthen your foot fascia using simple plantar fasciitis exercises, and the best part is that you can do them at home!
This much is true … if you are suffering from plantar fasciitis right now or want to prevent it from happening to your, all it really takes are 5 simple, step-by-step techniques that you can do from the comfort of your own living room, while sitting in your comfy chair watching your favorite television show, without any special exercise equipment or gadgets!