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If you have suffered from plantar fasciitis, you know how painful and frustrating it can be. The good news is that there are steps you can take to prevent it from returning. In this complete guide, we will discuss the causes of plantar fasciitis, the best exercises to prevent it, and other tips to keep your feet healthy!
Reasons Why Plantar Fasciitis Is Returning
There are many reasons why plantar fasciitis can return after you thought you had healed it. Here are some of the most common reasons:
- You didn’t give your feet enough time to rest and heal before returning to your regular activities. It takes at least six weeks for the plantar fascia to fully heal.
- You didn’t stretch or strengthen your feet and calf muscles properly. This can lead to the plantar fascia becoming re-injured easily.
- Your shoes are not supportive enough or they don’t fit properly. Wearing shoes that don’t provide enough support for your feet can put extra strain on the plantar fascia and lead to re-injury.
- You have a biomechanical problem such as flat feet or high arches that puts extra stress on the plantar fascia. If you have a biomechanical problem, you may need to be fitted for custom orthotics to help support your feet and prevent re-injury.
- You have a tight Achilles tendon. This can cause the calf muscles to pull on the plantar fascia, leading to re-injury.
- You have arthritis in your foot or ankle. This can cause inflammation and pain in the plantar fascia, which can lead to re-injury.
How To Prevent Plantar Fasciitis From Returning?
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It is possible to prevent plantar fasciitis from returning by following some simple tips and treatments. Some of these include:
Wear Proper Shoes
When it comes to preventing plantar fasciitis from returning, wearing proper shoes is key. Wearing shoes that support the foot and distribute weight evenly is important to prevent this condition from coming back. Shoes that are too tight or too loose can cause problems, as can shoes that are not suited for your activity level. When buying shoes, make sure to get fitted by a professional to ensure you are getting the right pair for your feet.
Stretch and Strengthen
Stretching and strengthening the muscles in the foot can help prevent plantar fasciitis from returning. Stretching the Achilles tendon and calf muscles can help relieve tension in the foot. Strengthening exercises for the foot can also be helpful in preventing plantar fasciitis from returning.
Rest and Ice
Resting the foot and applying ice can help reduce swelling and pain associated with plantar fasciitis. It is important to not overdo it when rest and icing, as too much rest can actually make the condition worse.
Use Ice and Heat
Applying ice to the affected area can help reduce inflammation and pain. Heat can also be used to relieve pain and promote healing. It is important to alternate between ice and heat, as using one or the other for too long can actually make the pain worse.
Get Custom Orthotics
Custom orthotics can be very helpful in preventing plantar fasciitis from returning. Orthotics are devices that are worn in the shoes and help to support the foot and relieve pressure on the heel. They can be made specifically for your foot, which will provide the best support.
Tips To Keep Yor Feet Healthy
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There are a few things you can do to keep your feet healthy and prevent plantar fasciitis from returning. Here are some tips:
- Wear supportive shoes – this is important whether you’re exercising or just going about your daily activities. Look for shoes with good arch support and cushioning to help reduce stress on your feet.
- Stretch your calves and Achilles tendon – this can help reduce the tension on your plantar fascia and prevent it from becoming inflamed again.
- Strengthen your feet – exercises that strengthen the muscles in your feet can help take some of the strain off your plantar fascia.
- Avoid high heels – wearing high heels can put extra pressure on your plantar fascia and lead to pain. If you must wear them, try to limit the amount of time you spend on them.
- Take breaks – if you’re standing or walking for long periods of time, take a break every so often to give your feet a rest.
Benefits Of Preventing Plantar Fasciitis From Returning
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There are many benefits to preventing plantar fasciitis from returning. One benefit is that you can avoid the pain and discomfort associated with the condition.
Additionally, preventing plantar fasciitis from returning can also help you avoid other potential health problems that may be associated with the condition, such as heel spurs or Achilles tendonitis. Finally, by preventing plantar fasciitis from returning, you can also help improve your overall quality of life.
Now that you know how to prevent plantar fasciitis from returning, put these tips into practice. Remember, it is important to be consistent with your stretching and strengthening routine. If you are unsure about any of the exercises, please consult a healthcare professional. With proper care, you can say goodbye to plantar fasciitis for good!