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Plantar fasciitis is a condition that affects the strap of tissue that runs along the base of your foot. The plantar fascia binds your heel bone to your toes and helps to keep your foot arch in place. Plantar fasciitis is a common cause of heel discomfort. The ailment is caused by overuse or injury to the plantar fascia. It can also be caused by other ailments, such as arthritis or diabetes. Plantar fasciitis typically develops over time.
If you are someone who suffers from plantar fasciitis, you know how painful and debilitating it can be. This condition can make it difficult to walk, stand, or even sleep. Thankfully, there are things you can do to prevent plantar fasciitis and keep the pain at bay. We will go over all you need to know about plantar fasciitis in this comprehensive guide, including what it is, what causes it, and how to prevent it.
Symptoms Of Plantar Fasciitis
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Plantar fasciitis is a painful ailment that affects the heel and sole. The plantar fascia is a band of tissue that extends from the heel to the toes on the sole. When this tissue is sore or agitated, it can cause excruciating pain.
Plantar fasciitis is connected with several distinct symptoms. Pain in the heel or sole is the most prevalent symptom. This discomfort is typically worst when you first get out of bed in the morning or after sitting for an extended amount of time. Foot stiffness is another sign of plantar fasciitis. This stiffness is frequently exacerbated after standing and walking for an extended amount of time.
If you have any of these symptoms, you should see your doctor right away so that he or she can diagnose your problem and propose the best course of therapy.
How To Prevent Plantar Fasciitis
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If you are someone who is on their feet a lot, whether for work or leisure activities, then you are at risk of developing plantar fasciitis. There are several things you can do to prevent plantar fasciitis, or at least reduce your risk of developing this condition.
Wear Comfortable Footwear
First, make sure you wear comfortable, supportive shoes that fit well and provide adequate cushioning. Avoid high heels, flip-flops, and other shoes that do not provide adequate support. If you must wear heels, try to limit the amount of time you spend on them and avoid wearing them for extended periods.
Stretch Your Legs and Feet
Second, stretch your legs and feet regularly. This will help to prevent the plantar fascia from becoming tight and irritated. Try to do some simple stretches several times a day, especially before and after activities that put stress on your feet.
Strengthen Your Feet
Third, strengthening your feet can also help to prevent plantar fasciitis. There are several exercises you can do to strengthen the muscles and tendons in your feet. Try to do these exercises a few times a week to help keep your feet strong and healthy.
Get Treatment for Existing Conditions
Fourth, if you have any existing medical conditions that could contribute to plantar fasciitis, such as arthritis or diabetes, be sure to get treatment for these conditions. This will help to reduce your risk of developing plantar fasciitis.
Use Cushioning Insoles
Fifth, if you are at risk of developing plantar fasciitis, you may want to consider using cushioning insoles in your shoes. These can help to absorb some of the impact and stress that is placed on your feet and can reduce the risk of developing this condition.
Rest Your Feet
Finally, make sure you take breaks throughout the day to rest your feet. If you are on your feet for long periods, try to sit down or prop your feet up whenever possible. This will help to reduce the amount of stress on your feet and prevent plantar fasciitis from developing.
If you follow these simple tips, you can help to prevent plantar fasciitis from developing. However, if you do start to experience pain in your feet, be sure to see a doctor so that you can get the treatment you need.
Treatment For Plantar Fasciitis
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Several plantar fasciitis treatments can be effective in relieving pain and restoring normal function. The best course of treatment is often determined by the underlying cause of the condition. Common treatments for plantar fasciitis include:
Rest Your Feet
This is often the first line of defense against plantar fasciitis. Resting the foot allows the inflamed tissues to heal.
Apply Ice
Applying ice to the affected area can help reduce pain and inflammation.
Stretch Your Muscles
Stretching the muscles and fascia of the foot can help alleviate pain and prevent further injury.
Wear Orthotics
Custom orthotic devices can help treat and prevent plantar fasciitis.
Surgery
In severe cases, surgery may be necessary to release the plantar fascia from the heel bone.
Final Thoughts
Preventing plantar fasciitis can be difficult, but there are some measures you can take to lessen your chances of developing the condition. If you are predisposed to plantar fasciitis or have developed the condition in the past, it is important to be extra careful when participating in activities that put stress on your feet. Be sure to wear supportive shoes and take breaks often to give your feet a rest.
If you are experiencing pain in your feet or heels, be sure to see a doctor or podiatrist. They will be able to diagnose the problem and recommend the best course of treatment. With proper care, you can prevent plantar fasciitis from getting worse and reduce your chances of developing the condition in the future.
