When you have plantar fasciitis, every step can be painful. This condition, which is common among young and old people alike, occurs when you strain the plantar fascia, a ligament that runs through your foot. Your best bet to rectify this issue is to book an appointment with a podiatrist, who will be able to diagnose the cause of your plantar fasciitis and develop a treatment plan that often includes medication and custom orthotic inserts to wear in your shoes for pain relief. Your podiatrist might also recommend some simple lifestyle changes to adopt. You can get a head start by beginning to integrate these changes in the days leading up to your appointment. Here are three ideas to pursue.
Stretch It Out
The American Orthopaedic Foot & Ankle Society recommends using foot stretches to reduce your pain from plantar fasciitis. One simple stretch is to sit upright and pull the ankle of one leg to the thigh of the other to maintain a cross-legged, seated position. Hold the toes of your elevated foot and gently pull them toward your shin. You'll feel a stretch through the arch of your foot, which you can test for firmness by poking with your other hand. Keep the stretch held for 10 seconds, release it and perform 10 total reps before switching sides.
Reduce The Impact
Plantar fasciitis often develops when you spend too much time on your feet, either due to exercises or your job. While the latter is hard to correct until you visit the podiatrist to get custom orthotics, you can address the former area by altering your lifestyle. Heavy-impact exercises such as jogging, basketball and step aerobics can exacerbate the symptoms of your plantar fasciitis. Look for low-impact alternatives such as walking or riding your bicycle. You can also find relief simply by limiting your activity. If you work out six days per week, for example, decease the number to five days per week.
Lose Some Weight
It's common for plantar fasciitis to occur after weight gain. If your weight has recently increased, take action to try to drop a few pounds. Dietary changes are vitally important during this process -- seek to lower your caloric intake by avoiding high-fat, high-sugar foods, eating more fresh vegetables and drinking water instead of calorie-rich beverages. Complement your dietary changes with some low-impact exercises such as swimming or taking a water aerobics class.
For more information about plantar fasciitis, contact a professional like ETL Podiatry.Share
21 July 2015
When I started jogging daily, I didn't think that anything could get in the way of a decent workout. I focused on my speed, endurance, and technique, and after a few months, I felt like I was really doing great. Unfortunately, I started developing trouble with a bunion on my foot, which made me think twice about hitting the road. I decided to talk with my podiatrist about the problem, and he told me I needed to have surgery. It was a difficult recovery, but my podiatrist saved my exercise routine. I want you to know how a professional could help, so read my blog.