You may be able to prevent the inflammation of the connective tissue between your heel and the ball of your foot, which is known as plantar fasciitis. By losing weight, wearing the proper shoes and making changes in your lifestyle, you can decrease your risk of developing this sharp heel pain.
Instructions
Prevent Plantar Fasciitis
1. Lose a few pounds. Plantar fasciitis is caused by too much wear and tear on your feet, and being overweight drastically increases the pounding your feet take every day. Even losing a few pounds can help reduce plantar-fasciitis-related heel pain.
2. Get off the couch a bit more. It may seem counter-intuitive, but being too sedentary can weaken the plantar fascia and lead to plantar fasciitis. Be sure not to overdo exercise when you first start to avoid aggravating your heel pain.
3. Visit a podiatrist (doctor specializing in feet). You may need orthotics (shoe inserts). People with very high or very low foot arches are often at greater risk for plantar fasciitis, and orthotics can help by supporting your arches.
4. Avoid jobs that require you to walk or stand for long periods of time. Having your entire body weight on your feet all day puts a lot of pressure on your plantar fascia tissue to hold your arches up.
5. Take more breaks during your work day. Take time to sit down for at least a few minutes every hour to prevent your plantar fascia from becoming inflamed when walking or standing at work.
6. Replace you old shoes. Your favorite pair of shoes may simply be too worn out to provide the proper arch support you need to prevent plantar fasciitis pain.
7. Get properly measured for shoes. Many people are walking around all day wearing the wrong-sized shoes, which can lead to plantar fasciitis pain. Just ask a sales clerk at your shoe store to measure your feet for you.
8. Stretch out your calf muscles. Stand with your feet together and slowly rise up onto your toes. Hold this for about 30 seconds to loosen tight calves that can lead to foot pain.
9. Choose soft surfaces to walk, jog or run on. Hard surfaces such as concrete amplify the beating your arches take because they don't give at all as you step on them. Opt for grass or sand surfaces when you can.
Tags: your feet, heel pain, plantar fascia, plantar fasciitis, your arches