When you have plantar fasciitis, you suffer from persistent pain at the bottom of the foot or heel. Although it might sometimes feel like it’s just inflammation, it’s actually related to a degenerative issue that involves the tissue linking the heel bone to the toes. In most cases, plantar fasciitis develops in runners, individuals with high arches/flat feet, those who are always on their feet, or people who are overweight.
In most cases, it can take six months to a year for your affected foot to completely heal. However, with help from your podiatrist, Dr. Brian Doerr of Brian K Doerr D.P.M., PA, in Fort Myers, FL, you can ease your heel pain faster. With that said, once your foot heals, you will need to implement these lifestyle adjustments to help keep your symptoms from coming back:
- Select Footwear with Proper Support: Don’t wear high heels, especially those with thin heels, and make sure to replace your shoes for running, sports, or exercising as often as needed.
- Maintain a Healthy Weight: Being obese or overweight will place more strain on your feet’s bottom portion that could trigger your plantar fasciitis again.
- Consider Using Orthotics: Ask your podiatrist in Fort Myers, FL, for the most suitable orthotic device that will keep your heel pain at bay.
- Always Wear Footwear When Walking on Hard Surfaces: This also applies to the first steps you take upon getting out of bed in the morning since this is when heel pain from plantar fasciitis is often at its worse.
- Refrain from Doing High-Impact Exercises: These include jumping and running, which place significant pressure on the feet and make the calf muscles stiffer.
- Opt for Low-Impact Exercises: Great options include cycling and swimming. Always remember to stretch your feet and legs after exercising.
- Perform Foot and Leg Stretches Every Single Day: When stretching your calves, place your hands on a wall and place a foot behind the other. Next, lean forward gently, but keep your heels flat on the floor. Hold this stretch for 10 to 20 seconds for a couple of times and do it again for your other foot. To stretch your feet, sit down and then cross one leg over the other. Grip your toes and then bend them backward gently.
For More Advice on Easing Heel Pain and Plantar Fasciitis, We Can Help
Dial (239) 931-3668 to arrange a consultation with your podiatrist in Fort Myers, FL, Dr. Brian Doerr.