If you suffer from plantar fasciitis, you know how painful and frustrating it can be. You may have tried various treatments, exercises, and stretches, but nothing seems to work. You may wonder if there is anything you can do to prevent or reduce the symptoms of this common foot condition.
Well, there is. In fact, there are some things you should avoid doing if you have plantar fasciitis, as they can make it worse or delay your recovery. In this blog post, we will tell you what not to do with plantar fasciitis and why.
What Not to Do with Plantar Fasciitis
Understanding what not to do can help you prevent further irritating your plantar fascia so you can get back to pain-free walking and activity again. Here are some of the most common mistakes that people with plantar fasciitis make and how to avoid them.
Don’t Ignore the Pain
Plantar fasciitis is not something that will go away on its own if you ignore it. The longer you wait to seek treatment, the more damage you can do to your plantar fascia and the harder it will be to heal.
If you experience heel pain that lasts for more than a few days or interferes with your daily activities, see your doctor or a podiatrist for a proper diagnosis and treatment plan.
Don’t Walk Barefoot
Walking barefoot can put more strain on your plantar fascia and aggravate your symptoms. It can also expose your feet to injuries, infections, or other problems.
Wear shoes that fit well and provide adequate cushioning and arch support at all times, especially when walking on hard or uneven surfaces.
Don’t Wear High Heels or Flip-Flops
High heels can shorten your calf muscles and increase the tension on your plantar fascia. Flip-flops can lack sufficient support and stability for your feet and cause them to roll inward or outward.
Both types of footwear can worsen your pain and inflammation and hinder your recovery. Choose shoes that have a low to moderate heel (no more than 2 inches) and a firm sole that bends only at the toes.
Don’t Run or Jump on Hard Surfaces
Running and jumping can put a lot of impact and pressure on your heel and plantar fascia. Doing these activities on hard surfaces, such as concrete or asphalt, can amplify the stress and cause more damage.
If you want to exercise, opt for low-impact activities, such as swimming, cycling, or elliptical training. If you do run or jump, do it on softer surfaces, such as grass or dirt, and wear shoes that have good shock absorption and motion control.
Don’t Overdo it
While some exercise is beneficial for plantar fasciitis, too much exercise can be harmful. Overtraining can lead to fatigue, injury, inflammation, and delayed healing.
Listen to your body and don’t push yourself beyond your limits. Follow the advice of your doctor or physical therapist on how much and how often you should exercise. Rest when you need to and give your plantar fascia time to heal.
Don’t Neglect Rest
One of the most common mistakes people make when dealing with plantar fasciitis is ignoring the need for rest. Pushing through the pain and continuing with high-impact activities can exacerbate the condition and delay healing.
Allow your foot ample time to rest and recover, avoiding activities that put excessive strain on the plantar fascia.
Don’t Wear Shoes that are Too Tight, Too Loose, or Lack Cushioning
Shoes that do not fit well or provide adequate support can cause your foot to move excessively or unevenly, which can strain your plantar fascia and cause pain.
Choose shoes that are comfortable, have good arch support, and have a cushioned heel and sole. Avoid shoes that are too flat, too high-heeled, or have thin soles.
Don’t Delay Seeking Professional Help
If your plantar fasciitis symptoms persist or worsen despite self-care measures, it’s essential to seek professional help. Delaying medical intervention can prolong your discomfort and hinder recovery.
A healthcare provider specializing in foot conditions can provide an accurate diagnosis, offer personalized treatment options, and guide you effectively throughout your healing journey.
Conclusion
Plantar fasciitis is a treatable condition that can improve with proper care and attention. By avoiding these common mistakes and following the advice of your healthcare provider, you can reduce your pain and speed up your recovery.
