Bad Habits That Are Making Your Plantar Fasciitis Worse

If you have plantar fasciitis, you already know about the foot pain this condition can cause. The plantar fascia is a band of tissue that runs from your heels to your toes, and if it becomes inflamed, this can cause the symptoms of plantar fasciitis.

Plantar fasciitis usually causes stabbing pain in the heels, and it’s usually worse upon waking up. And, for most people, the pain gradually diminishes throughout the day. 

While some contributing factors can be difficult to eliminate — such as having a job that requires you to stand on your feet all day — other things may be within your control. In this blog, Kerry E. Berg, DPM, of Intermountain Foot & Ankle Associates explains which habits can make plantar fasciitis symptoms worse.

Ignoring your weight

Most of us know that maintaining a healthy weight is important for our overall health. But, you may not know that being overweight or obese is a significant factor in developing plantar fasciitis.

It can also worsen plantar fasciitis symptoms, because the excess weight can put more strain on the plantar fascia. According to the Centers of Disease Control and Prevention, even a modest loss of 10% of your body weight can provide enormous health benefits if you’re overweight.

Not wearing supportive shoes

If you have plantar fasciitis, you should wear supportive shoes as often as possible. Good supportive shoes will have cushioning to cradle your foot properly, and they’ll have plenty of room for your toes to move freely.

You should avoid shoes that put a lot of pressure on your feet, such as high heels. You should also avoid wearing cheap flip flops, which usually lack sufficient arch support.

You should also wear supportive shoes if you have flat feet or high arches, which are conditions that can increase your risk of developing plantar fasciitis or make the condition worse. Furthermore, you should wear supportive shoes if you’re a runner. Runners have a higher risk of developing plantar fasciitis or making it worse because of the pounding their feet take. 

Sitting or standing for long periods

While you may not be able to control how often you have to stand or sit while you’re at work, you should try to change positions often and take breaks as frequently as you can. And, when you’re in environments where you have control over how often you can stand, try not to stay in one position. Move around, sit down, and change positions.

Pushing through the pain

If your plantar fasciitis flares up, don’t push through the pain. Doing so could make your condition worse. Furthermore, trying to push through it could cause you to try and compensate by standing in unnatural positions, and this could cause you to develop problems in your back, hip, and knees as well.

Not stretching or using supports

Stretching your feet before going for a walk or a run is essential if you have plantar fasciitis. You need to warm up all of your ligaments before you exercise, including the ligaments in your feet. 

In addition, if you’ve been prescribed orthotic inserts or a brace to wear, you need to be faithful in using these. They can help a great deal in lessening flare-ups and pain.

If you deal with plantar fasciitis, Dr. Berg can help. To learn more about your treatment options, book an appointment online or over the phone with Intermountain Foot & Ankle Associates today.

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