Podiatrist Katy Dishes On Preventing Plantar Fasciitis Relapse
If you have suffered from plantar fasciitis, more commonly referred to as heel pain, then you know that it can recur without warning. It can persist for long periods of time, can be quite painful and challenging for day to day activities and most people dread it. Today we are going to discuss how you can prevent plantar fasciitis from recurring and limiting your day to day activities.
Is It Plantar Fasciitis or Heel Pain?
Plantar fasciitis causes pain in the bottom of your heel. It causes severe heel pain as you walk and occurs with the inflammation of the plantar fascia, which is a thick ligament that connects your heel to the front of the foot. The plantar fascia acts as a shock absorber and supports the arch of your foot, assisting you in walking. Day to day activities can put mileage and cause wear and tear of the plantar fascia, the ligament can become inflamed, and this inflammation can cause chronic heel pain and inflammation in your feet.
Plantar fasciitis is common in athletes, runners and anyone that stands on their feet for extended periods. In addition, age and weight can be contributing factors to heel pain. Luckily, there are several treatments available for plantar fasciitis, but once resolved it can relapse. We are going to discuss some tips on how to prevent plantar fasciitis from returning.
Plantar Fasciitis Symptoms and Causes
- The first and the most prominent symptom is that you feel heel pain at the bottom of your heel or sometimes in the midfoot area.
- The pain gradually spreads to your heel bone and usually occurs in one foot but can affect both feet.
- The pain is usually unbearable in the morning when you first wake up and walk.
- The heel pain can also occur after any period of resting, not walking.
- During prolonged activities, you may not feel the pain during activity but after you have stopped the pain may become pronounced and severe
- Men and women between the ages of 40 to 70 are more likely to get plantar fasciitis due to age. It is common in women, especially pregnant women, during their last trimester.
- People that are obese and overweight have more of a chance for developing plantar fasciitis due to the added pressure placed on their fascia ligament, especially when there is sudden weight gain.
- If you are an athlete or runner, then you are at a higher risk of developing plantar fasciitis.
- Different foot types such as high arches or very flat feet, increase your chance of developing plantar fasciitis.
- Tight achilles tendons may also result in plantar fascia pain.
Preventing Plantar Fasciitis from Returning: Tips from Your Podiatrist Katy
As already discussed, there are several treatments available to cure plantar fasciitis; however, if you have successfully treated your plantar fasciitis, there is still a chance that it can return in the future. Here are some tips to avoid plantar fasciitis from coming back.
Get Plenty of Rest For Foot Pain
Plantar fasciitis occurs due to overstressing your fascia ligament. The irritation and inflammation in the fascia muscle can cause tremendous pain. Staying off your feet and resting can be of benefit. Make sure to elevate your feet for some time and limit physical activity. Avoid athletic activities that include running and jumping. If your job demands you to be on your feet for long periods of time, then make sure to incorporate rest into your daily routine.
Stretching For Heel Pain
Stretching is potentially very beneficial when it comes to preventing plantar fasciitis. Gently stretch your feet before getting up in the morning or after a long period of rest. Stretch your plantar fascia to warm up and there is less of a chance for injuries and pain. Stretching will also help your foot muscles to recover from any soreness. There are many stretching solutions recommended by our board certified podiatrist Katy, such as stretching your calves against a wall or using your chair to sit and stretch to help you with your foot pain and prevent plantar fasciitis from coming back.
Wear Night Splints For Heel Pain
Wearing night splints are one of the most effective ways to reduce the morning pain that is caused by plantar fasciitis. The night splints are effective for stretching and relaxing to prevent plantar fasciitis. Stretching helps to lengthen and strengthen your ligaments and relaxing helps your feet to recover from strains, injuries, and inflammation. A night splint when worn while you sleep can help you achieve both goals. It keeps your fascia flexed and gently stretched at night. As most people who experience plantar fasciitis suffer from morning heel pain, night splints can reduce your morning heel pain to a great extent, which gives your muscles and tissues time to recover, and you can also prevent the pain from coming back.
Reduce Weight For Foot Pain
Obesity is a significant reason for plantar fasciitis pain. People that are overweight exert excess pressure on their plantar fascia in their daily routine. When they walk, their weight puts pressure on their feet, and increase the chance of inflammation in the plantar fascia. So, weight loss is recommended to reduce the strain on your plantar fascia ligament but also prevent any foot pain in the future.
Our daily routine consists of variety of tasks, from office work to walking and exercising, but often we do not give think about the shoes that we wear on a day to day basis. The right pair of shoes can save you from several foot-related problems such as plantar fasciitis. If you are running or exercising, then finding a pair of shoes that are made for exercising and running is important. If you are doing office work or need to stand on your feet for long intervals, then make sure that your shoes are comfortable enough to support your feet. Choosing the right pair of shoes for each type of activity can solve many problems and can also help prevent plantar fasciitis pain.
Try Relax with a Foot Massage for Foot Pain
Foot massages may help in the treatment for heel pain. A foot massage is very beneficial for relieving foot pain and relaxing your planta fascia. Due to daily wear and tear, your muscles become sore, and some of them can cause severe foot pain. A foot massage can help you to relieve muscle soreness so that they recover and reduce inflammation. If you continuously suffer from heel pain, then a foot massage could be an option.
Visit Your Podiatrist In Katy For Heel Pain
If you’re heel pain has been relieved and you feel that the pain is returning after some time, then the first thing that you should do is to get an appointment with your foot doctor in Katy as early as possible. Even if you are not sure that the pain is due to plantar fasciitis, you should make an appointment with your podiatrist in Katy because it can prevent the pain from becoming worse. You should alleviate symptoms of plantar fasciitis as early as possible because it will get worse over time and can be more challenging to cure.
Last Words from Podiatrist Katy On Heel Pain
Plantar fasciitis can cause severe chronic heel pain. If you observe any of the symptoms of heel pain, then it is better to get it treated as early as possible because you do not want your foot pain to become worse. However, there are several remedies and methods to prevent plantar fasciitis. If none of them work for relieving your heel pain, then you should visit a podiatrist immediately and get the appropriate medical treatment for your symptoms.