Five healthy tips for preventing or reducing plantar fasciitis.
1. Break the Cycle with Supportive Footwear
Wearing orthopedic shoes or orthotic inserts is an easy, effective method of naturally realigning the foot. A groundbreaking study shows Vionic sandals effectively alleviate heel pain.* Worn consistently throughout the day, orthotic support is a great first step in the short-term treatment of plantar fasciitis.
2. Stretch Regularly
Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs.
3. Preserve Your Arch with Strengthening Exercises
While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape).
4. Slowly Increase Physical Activity
If you're a runner, a tried and true method of preventing over-use injuries is to only increase your mileage by 10% weekly, max. If you’re new to a walking program, the same caution should be exercised.
5. Ice and Rest
After mild stretching, use a frozen water bottle to roll under the arch of your foot for 10-20 minutes. It may be possible to make an active recovery by wearing Orthaheel Technology to keep your feet naturally aligned, therefore reducing strain on the plantar fascia, while moving throughout your day.