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4 Tips for Reducing Risk of Plantar Fasciitis!!!



Tips for Reducing Risk of Plantar Fasciitis
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Plantar Fasciitis is a common condition that can affect all ages of people regardless of their activity level but most of the time, it is experienced by those who remain highly physically active throughout the day. A lot of physical tasks such as dancing, running can initiate this condition in an individual. The repetitive pulling of the plantar fasciitis leads to the pain at the bottom of the heel. Remember that early management of the plantar fasciitis is important else it can lead to further severe problems.

Fortunately, there are a lot of things to do are available that can reduce the risk of plantar fasciitis and can prevent any kind of pain even when you do lots of physical hard work.

pain of plantar fasciitis

Some common causes of the plantar fasciitis are:

  • A sudden increase in the physical activity of your feet
  • Flat feet
  • High arches
  • Weight gain
  • Obesity
  • Sudden weight gain because of pregnancy
  • Poorly fitted shoes

In this condition, an individual feel the pain on the bottom of the foot, most of the people experience it in the mornings when they suddenly get into the physical active state from inactive idle state or when they come out from their bed. If you are the one who had experienced this problem and now looking for the ideas to reduce its risk then have a look at these tips to follow:

1- Lower-body stretching: 

woman stretching lower body

Athletes who need to work hard all day long to perform better in sports tend to have tighter muscles but do you know the tightness in these muscles can cause stress in the bottom of the foot. If you want to prevent this pain or condition then stretching lower body frequently is an ideal option for you. Do these exercises if you want to prevent the risk of plantar fasciitis.

  • Stretch your toes backward gently.
  • Take a frozen water bottle and massage it along with the arch and heel of the foot.
  • Try to pick up the marbles present on the road with the help of your toes.
  • Roll a tennis ball using the arch of the foot.

These are the activities that prevent the risk of plantar fasciitis. These activities strengthen the arch and heel of the feet therefore you can prevent any kind of pain. Make sure you perform these activities daily so you can reduce the risk of plantar fasciitis.

2- Wear Plantar Fasciitis Socks

man wearing plantar fasciitis socks

Remember that poorly fitted footwear is one of the main reasons that result in plantar fasciitis, so to reduce the risk of the state, make sure you wear plantar fasciitis socks when you perform a lot of physical activities. Like when you exercise or warm up your body, you wear these socks to reduce the risk of this problem. It will provide support to your feet while stabilizing it at the same time.



3- Take rest from extreme physical activities 

Whenever you see the symptoms of the problem, make sure you take rest for at least a week to combat the problem else the symptoms can result in serious medical conditions. As you know recovery time is most important in all kinds of medical issues so as in plantar fasciitis. While in case, if the condition is already severe then you might need longer rest depending on the condition of your foot and pain.

Decrease the distance of running and walking instantly when you see symptoms of the problem and focus on solely low impact physical activities only. Take rest until you feel your feet are in the right condition again.

4- Cold compress 

cold compression on heel

A cold compress can also work great in reducing plantar fasciitis. It does not only reduce inflammation instantly but as well as it helps ease the pain.

Take a thin towel and wrap a few ice cubes in this towel. Place it over the area where you are experiencing pain to get relief from it immediately. You will feel better. Repeat the procedure 2 to 3 times a day to see the significant result and for rapid recovery.


If you are still experiencing pain then seeing a doctor is a good option for you. Sometimes along with exercises and plantar fasciitis socks, it is important to have proper medication from a podiatrist.

Author Bio:

Mr. Rohit Bimbrahw is the Project Manager at Home Healthcare Shoppe which is the medical supply extension of Port Coquitlam’s Wilson Pharmacy. Home Healthcare Shoppe believes that with great health and wellbeing, anyone can live a purposeful and fun life.

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