Preventable foot ailments part 3: Plantar Fasciitis

So I am back for my third installment of preventable foot ailments: Plantar Fasciitis. I know right now you are asking yourself planter fasciwhat. And I am in the same boat you are. I had no idea what this was either when I started looking into different types of foot pain. But this ailment is really common. This condition causes stabbing or burning pain that's usually worse in the morning because the fascia tightens (contracts) overnight.

What is Plantar Fasciitis? Well I am glad you asked - ahem... Plantar Fasciitis occurs when the band of fibrous tissue (plantar fascia) running along the bottom of your foot is strained over time beyond its normal extension causing a tear in the Plantar Fascia. This can lead to inflammation, pain, and possibly the growth of a bone spur.

How does Plantar Fasciitis occur? According to the APMA this ailment is most common in athletes who run and jump a lot. Web MD states that strain to the plantar fascia is more likely to happen if :

-your feet roll inward to much when you walk
-you have high arches or flat feet
-running walking or standing on hard surfaces for a long period of time
-you are overweight
-you wear shoes that don’t fit well or are worn out
-you have tight Achilles tendons or calf muscles.

Mayoclinic.com gives some good ideas for helping prevent Plantar Fasciitis. They state:

- Maintain a healthy weight. This minimizes the stress on your plantar fascia.
- Choose supportive shoes. Give stilettos the boot. Also avoid shoes with excessively low heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don't go barefoot, especially on hard surfaces.
- Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you're a runner, buy new shoes after about 400 miles of use.
- Start sports activities slowly. Warm up before starting any athletic activity or sport, and start a new exercise program slowly.
- Wake up with a stretch. Before you get out of bed in the morning, stretch your calf muscles, arch and Achilles tendon by reaching for your toes and gently flexing your foot. This helps reverse the tightening of the plantar fascia that occurs overnight.

Most of the preventative tips I can’t help you with, but there is one I can. Supportive shoes (have you seen a pattern yet?)! Well fitting shoes are the key to good foot health, and preventing many foot ailments. There are many brands out there that are made to support your feet. In my last blog I wrote about Dansko, but there is also Ecco shoes, Birkenstocks, Finn, and Mephisto to name a few.

All of these brands, surprisingly, can be found at Takkens.com .....so order some today!

If you want to read about past foot ailments please find the link below:

Bunions
Hammer toe
Plantar Fasciitis
Heel Spurs
Flat foot
Calluses, Corns, and warts
Gout