Preventing Plantar Fasciitis
There are some common sense steps that you can take to prevent plantar fasciitis or to stop the condition from progressing if you already suffer from it. Consider the following:
- Keep your feet in good shape. Always use shoes with appropriate arch support and heel cushioning. If you are required to stand on hard surfaces for extended periods of time at work, consider using a thick rubber mat. Standing on a mat will reduce stress on your feet.
- Stretch and strengthen the Achilles tendon located at the back of your heel. We often think that an exercise and stretch routine is only important before participating in sports, however it is extremely helpful for non-athletes too. Talk to your healthcare provider is he or she can recommend a good stretching routine.
- Stay in shape and maintain a low BMI. Being just a few pounds overweight can aggravate your heel pain.
- Establish good exercise habits. Increase your exercise levels gradually, and wear supportive shoes.
- If you are a runner, alternate between running and another activity that doesn’t worsen your heel pain.
- Put on shoes with good support immediately after getting out of bed. Don’t go barefoot or wear slippers. This can put undue stress on your feet.
Plantar Fasciitis at Work
If you suspect that your responsibilities at work may have caused your heel pain, talk to your human resources director. He or she may be able to provide you with information regarding alternative techniques to complete your job in a way that will not worsen your heel pain. If you participate in sports or other athletic endeavors, you should speak to a sports trainer or Podiatrist to learn about a conditioning and training curriculum to prevent your plantar fasciitis from returning.
Extra weight can put excess stress on your feet. If this is the case, your physician will likely suggest some ways for you to lose weight.