Plantar fasciitis can be a frustrating condition — one that can make even your first few steps out of bed painful. Dr. Dustin Hamoy treats this condition here in Glen Burnie, Maryland, and knows firsthand how it can derail your daily activities.
Whether you’ve had it before or you just want to avoid it, you might be wondering if there are steps you can take to prevent it. The answer, luckily, is yes.
Here’s what you need to know about plantar fasciitis prevention, courtesy of the Precision Laser Joint and Spine Pain Center team.
Fascia is stringy connective tissue that covers all your tissues, including your muscles. Plantar fasciitis occurs when the fascia on the bottom of your foot becomes inflamed. (The suffix “itis” means inflammation and “plantar” refers to the sole of your foot.)
Plantar fasciitis often results from excessive strain or stress on your foot, so knowing this can help you shape your prevention plan.
You can reduce your risk of developing plantar fasciitis — and other types of injuries — by keeping these tips in mind:
Shoes are much more than just a fashion statement. Your shoes can help (or harm) your foot health. Good quality shoes have good arch support and cushioning to help absorb shock and reduce pressure on your feet. Avoid walking barefoot on hard surfaces.
Excess body weight puts additional strain on your feet and can increase your risk of plantar fasciitis. If you are overweight, losing even just 5-10% of your body weight can take a lot of strain off your joints, reduce your risk of plantar fasciitis, and lower your risk of several other obesity-related conditions.
Exercises such as toe curls and foot raises can help build strength and stability. Daily stretches, like calf stretches and plantar fascia stretches, can help relieve tension and prevent the inflammation that leads to plantar fasciitis.
Exercise is good for you, but doing too much too fast can increase your risk of injury. Sudden increases in activity (either intensity or duration) can put undue stress on your feet, so always ease into a new routine.
For example, if you’re a runner, increase your mileage by no more than 10% each week. Not only does this help you prevent plantar fasciitis, but it can also help prevent other sports injuries such as shin splints.
Your foot structure and shape can increase your risk of developing plantar fasciitis. You’re more at risk, for instance, if you have flat feet or high arches.
If you have flat feet or high arches, orthotics can help distribute pressure more evenly and prevent the development of plantar fasciitis. In this way, orthotics help prevent plantar fasciitis related to flat feet.
If possible, avoid standing for prolonged hours. If you need to stand on your feet for hours on end, use cushioned mats and wear supportive shoes.
Though it may not be possible to completely eliminate the risk of plantar fasciitis, these prevention steps go a long way in helping reduce your risk of heel pain. That being said, they aren’t a foolproof way to avoid it with 100% certainty. That’s because some risk factors, such as foot anatomy, aren’t within your control.
That doesn't mean that you’re stuck with heel pain, though. Dr. Dustin Hamoy offers multi-wave locked system (MLS®) laser therapy from ASA Laser to help manage heel pain. MLS laser therapy helps reduce pain and promote tissue healing.
MLS laser therapy, in conjunction, with exercise, weight loss, and proper shoes can help keep your feet happy and healthy.
Questions about plantar fasciitis? Give us a call at 659-204-5737, or click here to book your appointment.
