What Not to Do with Plantar Fasciitis?

Plantar fasciitis is a prevalent foot ailment that results in heel or foot bottom pain and discomfort. It develops when the thick tissue band known as the plantar fascia, which connects the heel bone to the toes, becomes inflamed or irritated. If you’re dealing with plantar fasciitis, it’s essential to understand what not to do to avoid worsening the condition and prolonging your recovery.

What is Plantar Fasciitis?

Plantar fasciitis is characterized by inflammation of the plantar fascia, which leads to heel pain and discomfort. The plantar fascia supports the foot’s arch. Overstretching or excessive stress on this tissue can cause tiny tears, inflammation, and pain.

Causes of Plantar Fasciitis

Plantar fasciitis can develop due to various factors, including excessive physical activity, wearing unsupportive footwear, obesity, high arches, and tight calf muscles. These factors can increase the stress on the plantar fascia, leading to inflammation and pain.

Symptoms of Plantar Fasciitis

The primary symptom of plantar fasciitis is heel pain, which is usually more pronounced in the morning or after periods of rest. The pain may decrease as you move but can return after prolonged standing or activity. Other symptoms include stiffness, tenderness, and aching in the heel or arch of the foot.

Common Mistakes in Managing Plantar Fasciitis

We will discuss here some common mistakes that will help us to know what not to do with plantar fasciitis,

Ignoring the Pain

One of the most common mistakes people make is ignoring the pain and hoping it will go away alone. Ignoring the symptoms can worsen the condition and make it more challenging to recover.

Not Resting Enough

Rest is crucial for the healing process of plantar fasciitis. Not giving your feet enough time to rest and recover can exacerbate the condition and delay healing. It’s important to reduce or avoid activities that aggravate the pain. Not enough rest is included in  what not to do with plantar fasciitis.

Wearing Incorrect Footwear

Wearing unsupportive or ill-fitting shoes can put additional strain on the plantar fascia. Opt for footwear with cushioning and good arch support to alleviate pressure on the plantar fascia.

Overdoing Exercises

While exercise benefits overall health, certain activities can worsen plantar fasciitis. It’s important to avoid these activities until the pain subsides and gradually incorporate low-impact exercises into your routine.

Neglecting Stretching and Strengthening

Proper stretching and strengthening exercises can help alleviate plantar fasciitis symptoms and prevent recurrences. Neglecting these exercises can prolong the recovery process. Regularly perform stretching exercises that target the calf muscles, Achilles tendon, and plantar fascia.

Activities to Avoid with Plantar Fasciitis

High-Impact Exercises

Activities like running, jumping, and aerobics can worsen plantar fasciitis pain. These high-impact exercises put excessive stress on the plantar fascia, hindering healing. Opt for low-impact exercises that are gentle on the feet, like swimming or cycling.

Prolonged Standing or Walking

Standing or walking for extended periods can aggravate plantar fasciitis symptoms. If your job requires prolonged standing, use supportive footwear and take breaks to rest your feet. Avoid walking long distances until the pain subsides.

Wearing High Heels

High heels can alter the foot’s alignment and increase pressure on the plantar fascia. Avoid wearing high heels, which can exacerbate the pain and strain the affected area. Choose shoes with a lower heel or opt for supportive flats instead.

Barefoot Walking

Walking barefoot or without proper support can strain the plantar fascia. Avoid walking barefoot on hard surfaces, as it can worsen symptoms. Wear shoes or supportive sandals even when indoors to provide cushioning and support.

Participating in Sports Without Proper Support

Engaging in sports that involve running or jumping without adequate support can worsen plantar fasciitis. Ensure you wear proper athletic shoes with cushioning and arch support when participating in sports activities to minimize strain on the plantar fascia.

Alternative Treatment Approaches

Physical Therapy

Physical therapy can help strengthen the muscles around the plantar fascia and improve flexibility. A physical therapist can guide you through exercises and techniques to relieve pain and promote healing.

Night Splints

Night splints stretch the foot and calf muscles during sleep, reducing morning pain and stiffness. They help maintain proper foot alignment and minimize stress on the plantar fascia.

Orthotic Inserts

Orthotic inserts are custom-made shoe inserts that provide additional support and alignment to the foot. They can help relieve pressure on the plantar fascia by distributing weight more evenly. Orthotics can be especially beneficial for individuals with high arches or flat feet, as these foot structures can contribute to plantar fasciitis.

Extracorporeal Shockwave Therapy

Extracorporeal shockwave therapy (ESWT) is a non-invasive treatment option for plantar fasciitis. It involves using high-energy sound waves to stimulate healing and reduce pain. ESWT can be effective in cases where other conservative treatments haven’t provided sufficient relief.

Corticosteroid Injections

Corticosteroid injections are used in severe pain and inflammation in plantar fasciitis. These injections deliver anti-inflammatory medication directly into the affected area, providing temporary relief. However, they should be used sparingly and under the guidance of a healthcare professional, as excessive use can weaken the plantar fascia.

Prevention and Self-Care Tips

Wearing Supportive Shoes

Choosing appropriate footwear is essential for preventing and managing plantar fasciitis. Opt for shoes with good arch support, cushioning, and a supportive heel counter. Avoid wearing worn-out shoes that no longer provide adequate support.

Stretching and Strengthening Exercises

Regular stretching and strengthening exercises can help prevent and manage plantar fasciitis. Perform calf, toe, and plantar fascia stretches to maintain flexibility and reduce strain on the plantar fascia. Additionally, strengthening exercises for the foot and ankle can help better support the plantar fascia.

Rest and Recovery

Allowing your feet time to rest and recover is crucial for managing plantar fasciitis. Avoid activities that exacerbate the pain and provide ample rest periods throughout the day. Consider using supportive footwear or orthotic inserts to provide additional cushioning and support during recovery.

What NOT to do with Plantar Fasciitis! 🙅‍♀️ Avoid these common activities that can worsen your #footpain.#physiotherapy #heelpain pic.twitter.com/kGbh8KZ6Tf

— Reliva physio (@ReLiva_Physio) May 25, 2023

Using Ice and Heat Therapy

Applying ice to the affected area can help reduce inflammation and pain in the early stages of plantar fasciitis. Use an ice pack or a frozen water bottle, and apply it to the heel and arch for 15 to 20 minutes several times a day. Heat therapy, such as soaking the feet in warm water, can help relax the muscles and promote circulation.

FAQs

Can I still exercise with plantar fasciitis?

While high-impact exercises should be avoided, low-impact activities like swimming or cycling can be suitable alternatives. Consult your healthcare provider or a physical therapist to determine appropriate exercises that won’t worsen your condition.

How long does it take to recover from plantar fasciitis?

Recovery time can vary depending on the severity of the condition and individual factors. With proper treatment and adherence to self-care measures, most individuals experience significant improvement within several months.

Are there any home remedies for plantar fasciitis?

Home remedies, such as stretching exercises, using ice packs, and wearing supportive footwear, can complement professional treatments and aid in managing plantar fasciitis. However, consulting with a healthcare professional for a comprehensive treatment plan is important.

Can plantar fasciitis go away on its own?

Plantar fasciitis can sometimes resolve independently with proper rest, stretching, and self-care measures. However, seeking appropriate treatment and making lifestyle modifications is important to prevent the condition from worsening or recurring.

Should I see a doctor for plantar fasciitis?

If you’re experiencing persistent or severe heel pain, it’s recommended to consult with a healthcare professional, such as a podiatrist or orthopedic specialist. They can provide an accurate diagnosis, recommend appropriate treatment options, and effectively guide you in managing plantar fasciitis.