3 Ways to Prevent Plantar Fasciitis
Plantar fasciitis is a common condition that causes heel pain and afflicts many of our patients at Precision Foot and Ankle Centers. It is especially common in runners and other athletes who engage in repetitive motions that apply excessive pressure on the arches. The result: an inflamed and injured plantar fascia, which is a band of tissues that connects from the heel bone to the toes. While there are effective treatment options available, one of the best ways to manage it is through prevention.
There are several ways you can be proactive in preventing plantar fasciitis:
1. Custom orthotics - Orthotics that are custom-tailored to your specific feet can have many benefits, including providing extra support in vulnerable areas and correcting any abnormal foot mechanics that can contribute to plantar fasciitis. At Precision Foot and Ankle Centers, we use advanced 3-D imaging technology to perfectly match the contours of your feet to provide the best orthotics to help prevent and alleviate pain.
2. Preventing with stretches
Stretching the tissues that support the arch can help prevent the plantar fascia from becoming overstretched/used. Keeping the calf and achilles flexible can avoid overloading the plantar fascia.
Calf stretch - Face a wall with one foot bent forward and one straight foot back. Bend the front knee until you feel a stretch, and hold for 30 seconds.
Step stretch - Stand with your heels hanging off of a step or ledge. Slowly lower the heels down until you feel a stretch in your achilles and calf.
Arch stretch - While sitting, bring one foot across your lap and pull toes back to give the plantar fascia a stretch. Hold for 30 seconds.
3. Strengthening with exercises
While keeping tissues flexible is important, strengthening the muscles supporting the arch can also help avoid recurring plantar fasciitis.
Calf raises - Stand straight and lift your heels.
Toe squeeze - Wrap an elastic band around your toes. Slowly stretch the band by spreading your toes and release.
Towel scrunch - Place your foot on top of a small towel. Use your toes to scrunch the towel towards you, then push back and release.
We are here for your foot and ankle needs
If you develop any pain or discomfort, always consult with a foot care specialist for the most accurate and effective treatments. Dr. Eric M. Feit and his team of doctors at Precision Foot and Ankle Centers provide high quality podiatric care for a variety of foot and ankle conditions. Anything from sports injuries to bunions or diabetic foot problems, our podiatrists will ensure your feet are taken care of! Contact us online or at our offices in Los Angeles, Torrance, and San Pedro, CA today!