Dos and Don’ts when you have plantar fasciitis
Any athlete can tell you that out of all possible injuries and pain that they have suffered, the foot pain plantar fasciitis causes is one of the worst. Plantar fasciitis is caused by the inflammation of a thick band tissue that runs across the bottom of each foot and connects the heel bone to the toes. It is one of the most common causes of heel pain and can sideline athletes for months.
Although it is important to listen to your podiatrist’s advice first and foremost, here are a few dos and don’ts when dealing with plantar fasciitis at home.
Do:
1.Allow your body time to rest. For example, if you are a runner or an athlete, you will need to take time for your body to recover. However, there are still many different exercises and sports to try out that are not weight bearing, such as swimming or biking.
2.The RICE method. (Rest, Ice, Compression, Elevation). The RICE method helps to reduce swelling, particularly if have to stand or walk all day at work. Be sure to only ice for one period of 20 minutes at a time.
3.Invest in comfortable shoes and/or orthotics. When suffering from plantar fasciitis, speak to your podiatrist about the most comfortable podiatry footwear and orthotics that are customised to your feet with weight-bearing balance.
4.Stretch. Once your symptoms have gone down, stretching can help with recovery and prevention. Although, keep in mind that you should never force a stretch, as it can actually irritate the plantar fascia.
Don’t:
1.Do not engage in a physical activity that can impact your feet. It is important to reduce your physical activity (particularly running) or avoid it altogether until your pain has decreased.
2.Do not walk barefoot or wear flat shoes. Your podiatrist will advise you on the best footwear for plantar fasciitis that have the right arch support to help alleviate the symptoms. As mentioned, it is important to wear comfortable footwear.
3.Do not push through the pain. Being tough and pushing through the pain can actually cause you more harm, and in the worst case, you might even tear or rapture the plantar fascia completely. This may lead to surgery, and months of recovery.
4.Do not stand for long periods of time. Plantar fasciitis can be caused by standing for long periods at a time. If your job required you to stand, perhaps ask for a note from your doctor, and have a conversation with your manager regarding adjusting the type of work you do to reduce your pain and help you recover.
If you are suffering any sort of foot discomfort, and are looking for treatment for plantar fasciitis, book a consultation at Sky Podiatry, and one of our skilled podiatrists will be able to help treat any issues. Call us on (03) 6732 7838 for more information.
Sky Podiatry
Shop 3/220-224 Westbury Rd, Prospect, TAS 7250
(03) 6732 7838
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Sky Podiatry
Target Complex, Shop 5/21 Vermont Rd, Mowbray, TAS 7248
(03) 6724 3171
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