Plantar fasciitis is an all too common foot injury than tends to develop in athletes and other active individuals. The problem arises when the plantar fascia – the thick band of tissue that connects your toes to your heel – suffers microtears and becomes inflamed. This can lead to a host of uncomfortable symptoms, including pain, swelling, soreness, a burning sensation and difficulty walking comfortably.
Plantar fasciitis can also be somewhat difficult to treat, because continued walking on your feet can prolong inflammation and make it harder for the tissue to heal. At the same time, we’ve already talked about the dangers of prolonged inactivity. So what’s the best course of action for treating plantar fasciitis in active individuals? We explore how active individuals can treat their plantar fasciitis in today’s blog.
Overcoming Plantar Fasciitis As An Active Individual
If you want to get back to doing all the activities you love following a plantar fasciitis diagnosis, you’ll want to keep these tips in mind. Here’s what we typically recommend for athletes and other active individuals battling plantar fasciitis, but consult your specialist for personalized advice:
1. Short-Term Rest/Stress Protection – We understand that you don’t want to slow down, but you’re going to need to back off the activity for a short while. Give your body a break from high impact exercise or other activities that channel a lot of stress onto your feet. Continued stress can cause these microtears to progress, so you need to provide an environment where healing can run its course. Try to limit stress and strain on your feet for a week or two before considering ramping up your activity.
2. Pursue No Impact Exercise – As you begin to take on more activity, consider pursuing no impact or very low impact exercises. Swimming or cycling are two great options that don’t put a lot of strain on your plantar fascia. You can still be active and protective of your plantar fascia as it’s working to recover.
3. Physical Therapy – For best results, you’ll want to mix in some physical therapy exercises to strengthen the plantar fascia and the areas that support the underside of your foot arch. Targeted strength training exercises that focus on your calves and ankles can help to take some stress off the plantar fascia. Connect with a physical therapist or ask your orthopaedic specialist for some physical therapy exercises that could help you overcome your plantar fasciitis.
4. Consider Orthotics – Orthotic inserts can reshape how stress is distributed along the underside of your foot, which can be very protective of your plantar fascia. There are generic inserts designed to be helpful for patients with plantar fasciitis, but everyone’s foot shape is different, so for better results, consider having a custom orthotic inset designed for your individual foot shape. An orthotic insert is a passive way of providing more support to your plantar fascia.
5. Weight Loss – Finally, shedding a little weight can reduce the risk that your plantar fasciitis will return. The more you weigh. the more stress your plantar fascia has to bear with every step you take. You’re already active, which is a great start, but that’s just one pillar of weight loss. A healthy diet, limiting alcohol consumption and striving for at least eight hours of restful sleep at night can make it easier for you to hit your weight loss goals.
Let us help you overcome your plantar fasciitis or related foot issue. For more information, reach out to Dr. Silverman by filling out this contact form.