Discover the common mistakes to avoid with plantar fasciitis. Learn what not to do, including ignoring the pain, wearing unsupportive shoes, and overstretching. Read on for more.
Plantar fasciitis is a common foot condition that can cause a great deal of pain and discomfort.
It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated.
While there are many ways to treat plantar fasciitis, there are also several things that you should avoid doing. In this article, we’ll delve deeper into each of these mistakes and provide more information on why they should be avoided.
What Not To Do With Plantar Fasciitis?-Ignoring the Pain
Ignoring the pain associated with plantar fasciitis is one of the biggest mistakes you can make.
The longer you wait to address the pain, the more severe it may become.
In addition, continuing to walk or run on an injured foot can cause further damage to the plantar fascia, lengthening your recovery time.
If you experience any pain in your feet or heels, it’s important to seek medical attention and begin treatment as soon as possible.
Wearing Unsupportive Shoes
Wearing unsupportive shoes is another common mistake that can exacerbate plantar fasciitis.
Shoes with poor arch support or those that are worn out can cause strain on the plantar fascia, leading to pain and inflammation.
It’s important to wear shoes that provide proper arch support and cushioning to reduce the stress on your feet.
In addition, it’s a good idea to replace your shoes every six months to ensure that they’re providing adequate support.
Overstretching
Stretching is an important part of plantar fasciitis treatment, but it’s important not to overdo it. Overstretching can cause microtears in the plantar fascia and worsen the condition.
Instead, opt for gentle stretching exercises that focus on the calf muscles and Achilles tendon.
These exercises can help to reduce tension in the plantar fascia and promote healing.
Ignoring Tight Muscles and Using High-Impact Exercises
Tight muscles in the feet and calves can contribute to plantar fasciitis. Ignoring these tight muscles can make the condition worse.
Use a foam roller or massage ball to release tension in the muscles and promote blood flow. In addition, stretching exercises can help to relieve tightness and improve flexibility in the feet and calves.
High-impact exercises such as running and jumping can put a lot of stress on the feet and exacerbate plantar fasciitis.
Instead, try low-impact exercises such as swimming or cycling to maintain your fitness level without causing additional strain on your feet. These exercises can help to improve cardiovascular health and maintain muscle tone without aggravating the plantar fascia.
Delaying Treatment
If you suspect you have plantar fasciitis, it’s important not to delay treatment. The longer you wait to seek treatment, the longer it may take to recover.
Treatment options include rest, ice, stretching, physical therapy, and wearing orthotic devices.
By seeking treatment early, you can reduce your recovery time and prevent the condition from becoming more severe.
In conclusion, plantar fasciitis can be a frustrating and painful condition, but it’s important to avoid these common mistakes in order to speed up your recovery time and reduce your risk of exacerbating the condition.
Remember to seek medical attention if your symptoms persist or worsen, and always wear supportive shoes and practice gentle stretching exercises to maintain foot health.
