A nurse, doctor, waiter, daycare provider or other individual who is constantly on their feet for their job or everyday lifestyle, knows that plantar fasciitis pain can be all too real. It can cause so much pain and suffering that it can impact an individual’s daily routine, work life, and home life. When this occurs a person’s overall wellbeing becomes affected and can cause permanent damage. However, there are ways to help those suffering from plantar fasciitis. One of the best ways to do so is to use preventative stretching and exercising techniques.
Foot stretches and exercises should be practiced at least 3 times a day - once in the morning, once in the afternoon, and once before bed. This allows for optimal priming of the muscles in the foot and will prevent injuries due to excess stress on muscles that are not ready.
Rolling a can or similar object on the arch of the foot for five minutes per foot is a great method for stretching out the plantar fascia muscle. These muscles run along the arch of the foot and are the source of your plantar fasciitis pain.
Another exercise technique is to pick up a towel from the ground using only the toes. This should be repeated 30 times a foot. It stretches the forefoot muscles, the plantar muscles, and the tendons in the feet. These key muscles support most of the foot and need to be warmed up every day to prevent injury.
Your calf muscles also need to be stretched to help prevent plantar fasciitis. Lean against a wall with one knee bent and the other leg straight out behind you. Make sure both feet are flat on the floor.
Stretches, resting, elevating and icing for an hour after work will help to reduce swelling and speed along the healing process.
If your feet are aching, cramping or in pain, it is important to see a podiatrist right away to rule out any severe causes. These symptoms could be due to muscle strain or plantar fasciitis and should not be treated lightly. Orthotic inserts may even be required and help alleviate the heel pain. Dr. Alan J. Discont and Dr. Krahn can help you get your feet back on track again. Family Foot & Ankle Care, PC located in Chandler, Arizona, is friendly, professional, and knowledgeable about your feet and their care. Call 480-732-0033 or make an appointment online today. Do not let your feet beat you.