Does Your Heel Hurt in the Morning or Whenever You Stand Up? Here’s What You Need to Know

Plantar Fasciitis

Plantar Fasciitis

Feet are the most used part of the human body. They are the extension of the legs that help you move wherever you want. Without them, we couldn’t even move. Along with the legs, the feet keep our entire weight, allowing us to stand up or move around. Keeping your feet healthy is very important for the health of our entire body.

With more than 50% of Americans suffering from foot pain, diagnosing the type of pain is very important. One of the most common reasons for foot pain is damaging the plantar fascia.

The plantar fascia is a thick and web-like ligament located on our feet. Its sole purpose is to connect the heel to the front of the foot. It also supports the arch of the feet and acts as a shock absorber. If you start to feel pain on the bottom of the heel, then you might be suffering from plantar fasciitis.

Throughout your everyday life, the plantar fascia is wearing down. If you put up too much pressure on the feet, the ligament has the risk to tear. It can also become inflamed which is the main reason for heel pain. However, it’s still unclear why the fasciitis discomfort occurs. Scientists have stated that degeneration might be the reason for the condition.

The main symptom of the condition is pain on the bottom of the heel. Sometimes the pain can occur at the bottom mid-foot area. Typically, the condition occurs only on one foot but it can affect both feet.

Usually, this condition affects males and females from 40 to 70 years old. Women are more likely to suffer from plantar fasciitis than men. Being obese or overweight can also be a huge risk for the condition.

Having more weight on the feet causes much more pressure and risk of inflammation or tears. This is why pregnant women, especially during the last months of pregnancy, can be affected. Additionally, people that run long distances or have a very active job (jobs that involve being on the feet constantly) can also be affected by the condition.

Ways to Treat the Condition

Effective stretching helps greatly if you suffer from plantar fasciitis. The stretches will loosen the tight muscles which can make the condition even worse. Most people can do seated exercises so the following ones should be easy enough to accomplish:

– Roll your foot on a tennis ball or water bottle for a minute (do for both feet)

– Take one of your legs and cross it over the other one. Pull upward on your big toe and hold the position for 15 seconds. Go back to the starting position and repeat the exercise three times with both feet.

– Take a folded towel and place it under the arch of your foot. Gently, pull up in a way that the foot is stretched in front of you. Hold this position for 15-30 seconds. Repeat three times for both your feet.

Other exercises you can do are stretches for your calves. With these stretches, your heel health will also benefit greatly. Start by extending your leg in a lunge-like movement. Hold the position for 30 seconds and do the exercise three times for both legs.

Preventing Plantar Fasciitis

Aside from stretching, there are other options that you can do to prevent plantar fasciitis:

– Keep a healthy weight – prevent adding additional pressure to your feet.

– Regular exercise – this will help you keep your weight in check and properly stretch your joints and muscles.

– Have proper leg support – keeping your feet safe and well supported is also important. Poorly constructed shoes give additional stress on the heels. Also, walking barefoot can cause additional stress.

– Rest your feet – never over-force your feet and don’t expose your feet and heels to a constant repetitive movement. Make sure you rest them up when they need to.

– Warm up – before doing any kind of exercise, make sure your body is stretched out and warmed up.

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