Plantar fasciitis is that sharp heel pain you feel when your plantar fascia, or foot tissue, is strained and inflamed. This tissue is actually a ligament that attaches to your heel bone on one side; on the opposite side, it spreads out and attaches to the bottom of your every toe. When this tissue stretches beyond its limit, there will be micro-tears that will swell and hurt over time.
Plantar Fasciitis Causes
In plantar fasciitis, your feet roll in far deeper than necessary whenever you take a step. There are lots of reasons – pregnancy, excessive weight gain, lack of exercise, etc. – you would develop this tendency to over-pronate or roll your feet in too deep. Most commonly though, it can result simply from flat footwear. When you overpronate, your foot arches collapse, thus the strain and pain at the bottom of 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 shoes.
The key to fixing plantar fasciitis is bringing back the natural alignment of your foot, and this is possible with orthopedic shoes or orthotic inserts. New research has proven that specially designed footwear can make a huge difference in alleviating heel pain. When worn consistently for an entire day, these shoes or inserts work as perfectly as a short-term treatment. Read on Barking Dog Shoes womens orthotic sandals
Do basic stretching regularly.
Stretching your calf muscles increases their flexibility, which in turn reduces the strain on your foot tissue. A good exercise would be to stand on the edge of a step and put all your weight on 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.
Do strengthening exercises to maintain good arch.
Sit on a chair barefoot and imagine rolling a small marble to and fro with the ball of your foot. Or try picking up a few marbles on the floor using your toes and the ball of your foot, then repeat. This stretches and strengthens the muscles under your metatarsals (the bone that gives an arched shape). Also view these shoes
Slowly increase your physical activity.
If you run, you can stay away from injury by avoiding raising your mileage by over 10% every time. Same is true if you prefer 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. Recovery comes better when you wear special shoes that help restore the natural alignment of your feet, which alleviates strain on your foot tissue while still letting you move throughout the day. View https://www.youtube.com/watch?v=r8UR_OAPLWU