What Not to Do With Plantar Fasciitis & Worse Habits to Avoid

What not to do with plantar fasciitis

Plantar Fasciitis is a common orthopedic condition that is characterized by a sharp, stabbing heel pain. This condition is caused by the inflammation of the plantar fascia, a thick ligament in your foot that stretches from your heel to your toes. In the US, around 10 percent of US adults develop this ailment at some point in their lives.

Unfortunately, Plantar Fasciitis is one of those conditions that won’t go away if left untreated so it is critical to understand what causes plantar fasciitis to flare up. The pain caused by plantar fasciitis can sometimes be so intense that those who suffer from it see a sudden change in their ability to complete daily tasks. Here, let’s discuss the various habits that can aggravate your Plantar Fasciitis and what not to do with Plantar Faciitis, as well as what you can do to cope with this condition and the best Plantar Fasciitis shoes.

1. Wearing the wrong shoes

When thinking about what not to do with plantar fasciitis, the first thing to consider is your shoes. Wearing the wrong shoes can trigger the onset of your Plantar Fasciitis. For example, flat shoes, which offer no flat support, can put too much stress on your plantar fascia and cause it to tear. Shoes that are too tight or raise your heels significantly higher than your toes can also exacerbate your Plantar Fasciitis, as these kinds of footwear prevent your foot from molding into its natural position. The best shoes for Plantar Fasciitis are supportive and have a wide toe box. To ensure that your shoes have good arch support, consider adding custom molding insoles like Fulton insoles


2. Standing or sitting

What many don’t know is that sitting and standing for extended periods of time can further worsen the tear on your plantar fascia. In addition, standing on hard surfaces such as concrete or asphalt is one of the most important things to avoid with plantar fasciitis. If standing or sitting for long periods of time is a part of your daily routine, be sure to take breaks to relieve your Plantar Fasciitis.


Ignoring your pain

Braving through the pain and ignoring what aggravates your Plantar Fasciitis can make it worse. As we’ve mentioned, Plantar Fasciitis is a condition that can only be resolved when treated. So, don’t ignore your pain and further risk rupturing your plantar fascia.

Not stretching before a workout

Staying active and exercising can help you maintain a healthy weight and reduce the pressure on your plantar fasciitis. However, failing to loosen your muscles before exercising can cause you to accidentally tear your muscles. Because of this, you should make it a habit to do warm up stretches, especially if you plan on going on a long run or doing vigorous fitness routines. In addition, stretching can also strengthen your Achilles tendon and calves, which can further stabilize your foot and support your plantar fascia.

What can you do for your Plantar Fasciitis?

Home remedies can help relieve the pain you experience. Icing your feet, resting, and drinking nonsteroidal anti-inflammatory drugs can help you feel better and get you back on your feet. However, it may take about six to 12 months before your feet return to normal. Because of this, it’s only prudent that you consult with a medical professional to treat your Plantar Fasciitis. Thankfully, you can get sound medical advice without having to struggle to walk to the nearest hospital or clinic. One of the latest trends in health administration is the expansion of telehealth and how this service has made healthcare more accessible through remote tools. Now, you can easily reach physicians from hospitals, private practices, and home healthcare services through telecommuting platforms and relay to them your Plantar Fasciitis symptoms.

The best place to start is finding the right shoes for Plantar Fasciitis. Purchasing Plantar Fasciitis shoe inserts can also help relieve your Plantar Fasciitis, we recommend arch support inserts like Fulton. Insoles, such as the one that you can find here at Fulton, can relieve Plantar Fasciitis pain by providing comfortable arch support while molding to the shape of your foot. Be sure to look for insoles that align your body from head to toe by supporting your unique arch type and walking style.

To prevent your foot pain from taking over your life, be sure to squash the bad habits and use the advice we’ve discussed above.

When should you call the doctor?

In addition to being cognizant of what makes plantar fasciitis worse, and avoiding those things, you should also be cognizant of certain symptoms that might mean it's time to visit your healthcare provider, including:

  • Pain that doesn't improve in a few weeks with rest or pain relievers
  • Pain that makes walking or movement difficult
  • Severe foot or heel swelling