Prevention of Plantar Fasciitis is necessary considering the average person takes approximately 10,000 steps and walks about 4-5 miles a day. Athletes walk on average 7-8 miles a day, that’s a lot of walking! If you want to continue walking without pain and striving to achieve your goals you need to take immediate measures to prevent plantar fasciitis before its too late.
The best measure to take against plantar fasciitis is stretching, stretching and more stretching! You want to stretch when you wake up, before training and before going to bed. The main reason people get plantar fasciitis is due to tight foot and leg muscles pulling and stiffening the fascia. These tight muscles will eventually cause micro tears in the fascia and heel of the foot making you dread every step you take. Below I will outline the muscles you should stretch and a few stretches that will effectively help in the prevention of plantar fasciitis.
Stretches to Prevent Plantar Fasciitis
There are four areas you need to cover in order to properly protect your foot. The first muscle you should stretch is your calf. If the calf gets too tight it will pull on the fascia and lead to tears. The second area you should focus on is the foot itself. Keeping the foot flexible will allow the fascia to lengthen and become stronger. Next you should attempt to stretch the sole of your foot. A strong sole is really helpful in preventing plantar fasciitis. Lastly you should target your toe pulling back on the toes is a great way to prevent tightness in the fascia. Generally speaking you want to hold each stretch for 15-20 seconds and make sure to do both legs/feet.
Floorboard: Lock knees and lean body toward wall with the top of the foot on the wall.
Lunge: Lean with one leg forward in a lunge position stretching the calf.
Foot Roll: Use a tennis ball and roll it under your foot from your toes to the heel. This is an excellent stretch for preventing plantar fasciitis and feels great!
Step Stretch: Stand on a step keeping just your toes on the step and slowly lower your heel toward the floor.
Heel Roll: Use a tennis ball and roll your heel on it to keep your heel loose.
Foam Roller: Use a foam roller to stretch the heel.
Chair Stretch: Sit on a chair and spread toes.
Towel Lift: Sit on a chair and use your toes to push a towel while pulling on it to add resistance.
Using these stretches twice a day is very important and will aid in preventing plantar fasciitis. Make sure not to overdo the stretching because you don’t want to create a heel spur. Getting massages often is also a great idea in keeping the foot healthy and flexible. Be sure to wear convertible shoes and try to stay off your feet whenever you can. Check out the video below for even more stretches, tips and measures to take to preventing plantar fasciitis.
Arch Support Inserts are a great and inexpensive way to alleviate arch pain. The inserts work to keep all pressure off the arch therefore making it a little bit more comfortable. The inserts are normally cheaper than most shoes with good arch support and provide just as much if not more stability and comfort.
A while back my sister was suffering from really bad arch pain. My sister has been a tour guide for the last five years so she is used to being on her feet all the time. During her stint as a tour guide she developed horrible arch pain that made it hard for her to attend work and enjoy life. She had a regular pair of shoes that did not really offer her any added support and comfort. At the time she had just gotten the shoes so she was not in the market for a new pair. I told her to look into arch inserts as I see a lot of people talking positively about them. She agreed to check them out and the rest is history.
She absolutely loved the arch support inserts! She said she was finally getting the support and stability she desperately needed. She was able to purchase three pairs of inserts for less than one hundred dollars and put a pair of inserts in all her shoes. Since then she has had no problems with her arch thanks to these fabulous inserts.
Arch Support Inserts Are Perfect
Let me rephrase this.. arch support inserts are very valuable. The inserts work to alleviate arch pain no matter what condition is causing it. I have a few friends who all suffer from either one or all of the conditions below"
plantar fasciitis: plantar fasciitis is known to cause horrible heel and arch pain.
- flat feet: flat feet cause arch pain due to no support.
- feet pain: people suffering from feet pain tend to experience bad arch pain.
- heel spur: the heel spur is horribly painful to people worldwide and causes a lot of arch pain.
- Regardless of the condition your suffering from arch support inserts provide good relief and comfort. These inserts are a great inexpensive fix for arch pain. Although arch inserts are really good at relieving pain and providing support they do have a few cons.
- temporary fix: arch inserts provide excellent relief but it only lasts for a temporary amount of time.
- temporary lifespan: the arch inserts are not really supposed to stick around for longer than three months time.
Using arch inserts to help alleviate arch pain is a great idea. However do not expect the inserts to become a permanent fix. Although they provide excellent support and cushioning they will not last for long. That should not really be a problem due to the cost of the inserts. Due to them being very cheap and affordable buying several pairs of inserts should not break the bank. In conclusion if you gave serious chronic arch pain look into purchasing a good pair of arch support inserts and eliminate the pain for good.