Is your heel pain stopping you from doing your favorite activities? Heel pain is a very common problem and most often it is due to plantar fasciitis. This is the inflammation of the band of tissue, the plantar fascia, that start along the heel bone and runs along the arch of the foot.
A classic finding of plantar fasciitis is pain when you stand on your feet after waking up or after periods of rest. Often this pain is temporarily improved by activity but only to return as the day progresses.
There are a few simple things you can do to avoid plantar fasciitis:
1. Ease into your exercise regimen. People often jump right into a new activity but your feet might not be able to adjust quickly enough to keep up with the demand. Slowly increasing your activities can avoid this.
2. Stretch, stretch and then stretch some more! Tight calf muscle is a leading cause of heel pain. Stretch after a light warm up, and more importantly, AFTER you’re done with your activities, or at the end of the day. Be sure to ease into the stretching regimen.
3. Wear supportive shoes. Select the shoe that is most appropriate for your foot type. Whether you have flat feet or high arches, providing adequate support of the arches can prevent fasciitis. A small heel is a better choice than flats!
4. Maintain a healthy weight. Excessive pressure on the feet can cause inflammation of the plantar fascia and increase your chances of developing heel pain.
Have you suffered from heel pain? What has been helpful to you in preventing recurrence? Share your tips with others!