The cause of Plantar Fasciitis is most likely due to pressure on the feet caused by excessive weight, poor blood circulation, and excessive arch tension.

The Plantar fasciitis is not big, not small. Symptoms Light, rest a few days to recover, or even serious enough to cause Plantar Fascia tear, unable to move for years. The most frightening thing is the needle-like pain, so what can be done to prevent it?

The cause of Plantar Fasciitis is most likely due to pressure on the feet caused by excessive weight, poor blood circulation, and excessive arch tension.

The Plantar fasciitis is not big, not small. Symptoms Light, rest a few days to recover, or even serious enough to cause Plantar Fascia tear, unable to move for years. The most frightening thing is the needle-like pain, so what can be done to prevent it?

How to prevent it

Many targeted prevention approaches differ because of differing views on the causes of Plantar Fasciitis. Here, we list some simple, practical ways to help you prevent Plantar fasciitis.

1. Stretch your calves

It is thought that if the muscles of the ankles and calves become stiff or overly tense during exercise, this can also lead to Plantar Fasciitis. This is because the calf muscles (the Gastrocnemius and Soleus, below) pull on the Achilles Tendon, which connects the Plantar Fascia and, by extension, the Plantar Fascia. So, by relaxing the muscles and tendons, or by strengthening the muscles and ankles, you reduce the strain on the tendons and, indirectly, the chance of Plantar Fasciitis.

Stretching the calf muscles, mainly the gastrocnemius and Soleus, increases the Dorsiflexion of the foot. One effective way is to use lunges to stretch.

Take a lunge (allowing the knees to Bend) , lower your center of gravity, straighten your upper body and look straight ahead. When your center of gravity is at its lowest point and gradually rising, repeat with the other leg. If the conditions, it is best to hold a dumbbell in each hand.

2. Muscle strips are magic

Medical studies have shown that duct tape can help the body more, and you don’t have to worry about becoming dependent. Apply the patch from the back of the toe to the heel, all the way up to the ankle. Keep in mind that the ends of the tape should not be attached too tightly and that the soles of the feet should be attached to the heels.

When you’re done, you’re gonna need another one on each side of your heel, and you’re gonna want to keep it a little tighter where the two patches intersect.

3. Sports insoles

It is important for people with high arches to have a professional athletic arch insole. As it turns out, many people use arch insoles to reduce their risk.

Interestingly, some barefoot runners don’t worry about Plantar fasciitis compared to arch insoles because they have great lower body strength.

Therefore, some people think that insoles should not be insoles, or even that insoles will produce dependence, resulting in muscle strength that can not be improved, more prone to Plantar Fasciitis. We recommend that you not blindly run barefoot or in simple running shoes, whether barefoot or insole, it is important to fit yourself, the most important to keep yourself running without injury.

4. Foam shaft massage

Massage the gastrocnemius using a foam shaft. This also relaxes the muscles.

How to treat it

For any running injury, many runners choose to stop running. It’s smart, and you do need a break. For acute symptoms, you should stop exercising immediately to prevent Plantar fasciitis symptoms from getting worse.

When you stop running, it’s recommended that you don’t put any weight on your Plantar Fasciitis Foot, and that you sit still. If you are running on the road or in a park, especially in a forest park where traffic is difficult, you may be in a bit of a pickle. If you can get a ride home, that’s great, you can also take some emergency measures on the spot:

1. Massage the soles of your feet

In fact, most people’s symptoms are not serious, and in this case, you can use your knuckles from the heel to the toes, usually the most painful point in the vicinity of the heel, slowly rubbing the pain where the most intense, can be effective in relieving the pain, pay attention to moderate intensity, and massage after full rest.

2. Tennis massages

Place a tennis ball or cylinder on the floor. Use Your Arch foot to step on it and roll it back and forth. Pay attention to the strength and position of the ball or it will aggravate the pain.

3. Ice

If you can’t find a ball the right size at home, there’s another way to compensate: Grab a water bottle, fill it with crushed ice, and roll it back and forth between the arch of your foot and your heel. Keep scrolling for 10 minutes each night. Add more water if you’re afraid of being cold, but not too much. The main reason for doing this is to apply ice.

4. Arch support insole

After you’ve done this, you can consult your doctor for advice and use an arch insole. Put a good arch insole in your shoe, or wear a better arch insole. Be Sure to start wearing them in the morning, as the FASCIA can be tight overnight, and shoes with arch supports reduce tension on the FASCIA and prevent pain. This can be used as an adjunct to treatment.

5. Seek medical attention

If your pain persists for weeks and shows no signs of abating, we recommend that you seek medical attention immediately. Usually, your doctor will take an x-ray to see if it’s just Plantar fasciitis.

If that’s the case, your doctor may inject you with an anesthetic and corticosteroid to protect you from the pain in the short term. In the long run, this is clearly unsustainable.

Another option is the use of extracorporeal pulse stimulation therapy (EPAT), which typically consists of 3-5 courses of treatment at intervals of 1-2 weeks. The advantage of this approach is that you can continue to train during the treatment period, and the effect of the treatment will not be affected.

If you tear the Plantar Fascia, this is the worst-case scenario. You’ll need at least nine weeks to recover, and surgery is usually required to loosen the FASCIA. Therefore, people who suffer from long-term pain of a torn Fascia must undergo surgery.

How to recover

1. Stretch your calves

Stretching the gastrocnemius and Soleus, as well as preventing Plantar Fasciitis, can also have a restorative effect.

Find a wall or column high enough, put your hand on it, and try to stretch your soleus and gastrocnemius muscles. Stand facing the wall, with both hands on the wall, with the Plantar Fasciitis foot pulled back and on the sole of your foot, keeping your torso and back straight so that your calves feel a stretch. The procedure should be painless.

Similarly, daily use of this method of stretching, stretching muscles, but also can play a preventive role.

2. Massage your calf muscles

If you don’t happen to have a wall around you, you can sit on the floor and massage your soleus muscle, starting with your thumb massaging your calf back and forth. Because at this time calf muscle is more rigid, so the Achilles Tendon and muscle after the ankle easily injured, do not pinch it easily.

There are two very wrong ways to break it down:

Forefoot at the front of the step, hanging heel stretch; foot under the wall is the wrong way to stretch! Doing so will only cause the Plantar Fascia to be pulled more, causing symptoms to worsen!

3. Wear a backboard

The back splint can also relieve pain, especially for those who get up and walk every morning with a strong tingling sensation. Consider buying a back splint. Wear a back splint while you sleep to keep your foot in a position that will help restore the Plantar Fascia so that it doesn’t become too stiff for the rest of the night. Of course, don’t make the splint too tight.

Again, Plantar Fasciitis is not an “inflammation, ” it’s an overuse injury, so drugs like Ibuprofen don’t really help with Plantar Fasciitis. If you insist on taking it for pain relief, you’d better take it under doctor’s orders, because a drug like Ibuprofen or Naproxen can have serious side effects in humans as well.

While Plantar fasciitis can be deadly, you don’t have to worry too much, because only a few people are really serious enough to go to the hospital, and most can recover with plenty of rest and massage.

Plantar Fasciitis is not a minor issue, so don’t ignore it when exercising. I hope everyone can get healthy while running!

Related articles:

What’s the best way to treat heel pain?

What’s a Plantar Fasciitis?

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