Are you struggling with plantar fasciitis for a while now? If you are, then you know the amount of pain this problem can cause in people. The symptoms and pain can get even worse if you don’t take proper care of your condition. So, here is your complete guide to understanding how your plantar fasciitis can worsen and what you must avoid.
That is why it is crucial to understand what not to do with plantar fasciitis. After all, knowing what not to do is just as important as knowing what to do to manage your pain. So, here is your complete guide to understanding how your plantar fasciitis can worsen and what you must avoid.
Things That Will Worsen Your Plantar Fasciitis
Here are the top things you must not do with your plantar fasciitis as it will make your pain and symptoms worse:
1. Things That Will Worsen Your Plantar Fasciitis: Wearing Unsupportive Shoes
If you are struggling with plantar fasciitis, your top priority must be to wear as supportive shoes as possible That is because you need proper cushioning to cradle your foot while ensuring you have enough room to freely move your toes inside the shows. Because of this, you must not wear shoes that burden your feet even further, such as high heels for women.
On the other hand, you must not wear flip-flops because they don’t offer proper arch support and can make your pain worse. So, you must always look for supportive shoes. If you feel that a shoe does not support your feet in the way you want it is best to let it be and search for better options.
2. Things That Will Worsen Your Plantar Fasciitis: Ignoring Weight
It is a well-known fact that if you want to benefit from good health, you must maintain a healthy weight. Even gaining rapid weight and becoming obese is one of the top factors that can lead to you developing the plantar fasciitis condition. That is why you must always keep a check on your weight and develop healthy habits.
Excess weight can lead to more strain on the plantar fascia, which will worsen your symptoms and pain. So, you must not ignore your weight when you are dealing with plantar fasciitis. Keeping a check on it will benefit your health for a long time to come.
3. Things That Will Worsen Your Plantar Fasciitis: Standing Or Sitting For Extended Periods
A sedentary lifestyle is one of the worst things for your health because our bodies are made for movement. However, even standing for long periods is just as bad as sitting. We understand that if you work in an office setting, you might not have control over how often or long you can sit or stand.
That is why you must keep changing positions and take as many breaks as you like. You can also indulge in stretches from time to time so your body finds the relief it needs from different movements. After every twenty minutes or half an hour, you must change your position to avoid straining your plantar fascia in the long run.
4. Things That Will Worsen Your Plantar Fasciitis: Inconsistency With At-Home Treatments
Do you want to know what not to do with plantar fasciitis? Well, one of the top things you must not do is become inconsistent with your at-home treatment. That is because surgery is not always the option and your doctor will give you at-home treatments that you must follow to manage your pain and recover successfully.
If you are inconsistent with these treatments, it will take you longer to heal and your recovery time will drastically increase. So, wear your night splints, use the ice pack, utilize the orthotic inserts in your shoes, and be sure to stretch your body. Once you are consistent with your routine, you will notice a drastic change in no time.
5. Things That Will Worsen Your Plantar Fasciitis: Pushing Through The Pain
Don’t be a hero and push through the pain because it will only make your plantar fasciitis worse. If you do this, you can also create problems in other areas of your body that will worsen your condition even further. That is why we recommend that you manage your pain and symptoms through your doctor’s recommendations.
On the other hand, if you are experiencing more pain than usual, you can consult your doctor immediately. However, you must not let the pain be and push through it because it will only make your condition worse. So, be sure to consult your doctor on the days you think you can’t handle the pain.
6. Avoiding Stretching
If you love your fitness routine, you must always stretch your body before you do anything, even if it is going for a short run. That is because you need to warm up all your muscles and ligaments so that they can support you during your fitness regimen. If you fail to do this, your body will feel the burden and your plantar fasciitis will become worse.
On the other hand, if your doctor has prescribed orthotic inserts for you to wear during your workout, you must wear them every time. That is because they can drastically reduce flare-ups and pain. So, never avoid stretching your body and always indulge in it before you decide to indulge in anything fitness-related.
What To Do To Heal Plantar Fasciitis
Now that you know what not to do with plantar fasciitis, you must also understand what to do when you are experiencing this condition. After all, it is important to understand both these aspects for the best results. Here are the top things you must do when dealing with plantar fasciitis:
1. Allow Your Body To Rest
While working out is important for our health, it is just as important to recover and rest our muscles so they can function optimally. That is why you should indulge in your fitness regimen each day of the week. Instead, you must carve out days when you can rest and give your body some recovery time.
On the other hand, you can also indulge in exercises that don’t involve using weights. That includes various things such as swimming, biking, and much more. They are easy on the body and will ensure you don’t strain your muscles more than needed.
2. Use The RICE (Rest, Ice, Compression, And Elevation) Method
The RICE method is one of the most effective techniques you must follow if you have plantar fasciitis. That is especially true if you experience a lot of swelling because you lead a sedentary lifestyle or one where you stand for long periods. However, the most important aspect of this method is that you must only ice your swelling for twenty minutes at one time.
If you ice for too long, it can lead to a freezer or ice burns on your body that will worsen your symptoms. So, be sure to follow the right method and time it accordingly to ensure you get the most out of the RICE method. You can also massage your plantar fasciitis area to relieve pain.
3. Bandage Your Feet
If you are looking for short-term pain relief, one of the best things you can do is wrap a bandage around your plantar fasciitis area. It will ensure your fascia movement is limited so you can heal and the ligament rests well. When your movement is limited, you will naturally avoid strenuous activities and it will speed up the healing process.
Ace is perhaps the best bandage you can invest in if you are looking for plantar fasciitis short-term pain relief. Once you wrap this bandage around your foot, you will feel much better and so will your feet. Keep in mind that you must use the bandage with other treatment and pain-relieving methods to get the most out of it.
4. Invest In Gel Pads Or Insoles
Comfortable shoes are one of the top things you must invest in when you are going through plantar fasciitis. That is because you need shoes that support your feet and offer the relief it needs to get through the day without any pain. You can consult with your doctor on this and they will recommend you the best insoles of fantastic brands that will be customized to your feet.
Besides that, such insoles will also bear your weight all day and ensure your feet don’t feel too burdened. They are one of the best things people with plantar fasciitis can invest in for their pain relief.
That was your complete guide to understanding what not to do with plantar fasciitis and what to do with it so you can accelerate your healing journey and your recovery time. While it can be difficult to live with this condition, it is not impossible. You have to be willing to stay consistent and patient if you want the best results.
So, follow our guidelines along with your doctor’s orders and see how well you progress in your recovery. It is all about following the right care and techniques that will help you manage your symptoms. Once you do, you will recover from it in no time.
You can also read: What Cardio Exercises Can I Do With Plantar Fasciitis?