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Tips to Prevent Plantar Fasciitis


The plantar fascia is the ligament that connects your heel to the front of your foot. It provides support to your arches and helps you to walk. Since these ligaments are under a lot of stress in your daily life, plantar fasciitis can frequently occur.

Who gets plantar fasciitis?

For obvious reasons, runners and athletes are subject to the condition, but people who are carrying too much weight can also suffer. It also afflicts older adults. And if you have a job that keeps you on your feet all day, plantar fasciitis can occur. Anything that puts too much continuous pressure on the ligament can cause it.

How can you prevent a flare-up?

Mix up your routine. If your exercise routine involves lots of running and jumping, try adding some low-impact exercises to give your plantar fascia a break.

Give it a rest. If you’re starting to feel that old familiar heel pain, don’t try to push through the pain. Your feet will thank you.

Give it a stretch. That tendon get can too tight, so you need to limber it up. You’ve seen runners do this before a big race. First, sit down with your legs extended straight out in front of you. Grab your toes and pull them toward you to give the tendon a stretch, but not too hard. Next, stand facing a wall and position your foot flat on the ground behind you. Hold for about 30 seconds per foot.

Wear the correct shoes. Don’t wear shoes that are too tight — or too loose. The shoes that fit right will support your heel and prevent flare-ups. We can also recommend some inserts to provide additional support.

Try over-the-counter anti-inflammatories. It will reduce swelling and the accompanying pain.

In summary…

The best way to treat plantar fasciitis is to not get it at all. If you’re still feeling those symptoms after trying these treatments, don’t wait. Contact the Orthopedic Performance Institute in San Antonio to have your condition examined by an expert!


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