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Plantar fasciitis is mild to excruciating heel pain that you get when your foot tissue, medically known as plantar fascia, gets strained and swells or inflames. This tissue is a ligament attached to your heel bone at one side; and at the other side, the tissue spreads and attaches at the base of every toe. When this tissue stretches beyond its limit, there will be micro-tears that will swell and hurt over time. Read on sandals for plantar fasciitis
Causes of Plantar Fasciitis
Plantar fasciitis occurs when your feet roll in too far as you take a step. This pushing or rolling in, called overpronation, can occur for a variety of reasons, such as excessive weight gain, pregnancy, abrupt increase in physical activity, stiff calf muscles and poor body movements. Usually though, it is due to using flat, unsupportive footwear. With overpronation, your foot arches crash, hence straining the tissues found under your foot.
Symptoms of Plantar Fasciitis
Among the most telling signs that you have plantar fasciitis is when you experience a darting pain in your heel’s middle, especially as you take your first few steps in the morning. Here are five quick and easy tips for stopping or at least alleviating plantar fasciitis:
Wear supportive footwear.
The only way to treat plantar fasciitis is to restore your foot’s natural alignment, and this you can do with the help of orthopedic shoes or orthotic inserts. According to new research, specially designed footwear can produce concrete benefits for people suffering from plantar fasciitis. When worn consistently for an entire day, these shoes or inserts work as perfectly as a short-term treatment.
Do basic stretching regularly.
When you stretch your calf muscles, it becomes more flexible, and that means less strain on your foot tissue. A good way to do that is by standing on the tip of a step and allowing all your weight to fall the balls of your feet. Bend your knees and keep in that position for around half a minute. Do five repetitions each time to stretch those calves and Achilles tendon. Also read more here
Exercise to strengthen your arch.
As you sit barefoot, squeeze your foot as though there was a tiny marble below the ball of your foot. Or you can try using your toes to pick up a number of marbles on the floor, put them back and then repeat. This adds strength and flexibility to those muscles below your metatarsals (the bone that gives your foot an arched form).
Be more physically active (but gradually).
If you’re a runner, a good way to prevent injuries is to make sure you don’t increase your mileage by more than 10% at a time. Same goes for walking.
Apply ice under your foot and rest.
After doing some mild stretching, get a frozen water bottle and roll it under your foot arch for about 15 minutes. You can recover better by wearing specially designed shoes so that your feet can be naturally aligned, hence limiting strain on the plantar fascia, while allowing you to keep moving throughout the day. View https://www.youtube.com/watch?v=6rbjHLozHX8
