How to Avoid Returning Plantar Fasciitis

Heel Pain

Since plantar fasciitis often occurs through overuse of the plantar fascia ligament, if you get it once, it is likely to occur again if your habits remain unchanged. Here are some ways to help prevent this painful malady from becoming a recurring unwelcome guest, depending upon the culprit of your pain.

Change Your Exercise Routine

If your work-out routine consists of a lot of running or plyometrics, try alternating these exercises with a different type of cardiovascular exercise. You can try up-hill speed walking, swimming or bicycling. These options are great forms of cardiovascular exercise. These exercises generate less impact to the heel and bottom of your foot which keeps them from being over-worked.

Lose Weight If You’re Overweight

It’s easier said than done, that’s true, but it may greatly reduce the chances of another fall out with your plantar fascia ligament. The less you weigh, the less your feet have to work to move you around. Easy exercises to begin with are just some fast-paced walking or a couple of trips up and down your stairs.  Ask your chiropractor before you start a weight loss plan.

Get Orthotics That are Custom Made For Your Feet

If you’re on your feet a lot, nothing can relieve foot, leg and back pain like a pair of shoes custom manufactured for your foot shape. If you have flat feet, wide feet or high arches, buy custom orthotics that are meant  specifically for your feet. A lack of proper support is a perfect recipe for a relapse of plantar fasciitis.

Talk to Your Doctor About Achilles Tendon Stretches

One culprit of plantar fasciitis you may have no idea about is achilles tendon tightness. If this tendon is too tight it can cause inordinate strain on the plantar fascia ligament. Fortunately, a few stretches may be able to help with that. Before you think of exercising or being on your feet for long periods of time, consult your doctor about possible tendon stretches for your feet.

If you’re dealing with plantar fasciitis, let us help you through the struggle. Contact us today at Lake Pointe Chiropractic and Wellness Center.  Dr. Deb will design a personalized program to help you get back on your feet today.