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

Plantar Fasciitis

Feet are the most utilized parts of the human body, serving as extensions of the legs that enable movement. Without them, mobility would be impossible. Feet bear our full weight, allowing us to stand and move. Thus, foot health is crucial for our overall well-being.

Over 50% of Americans experience foot pain, making accurate diagnosis essential. A common cause of foot pain is damage to the plantar fascia.

The plantar fascia is a robust, web-like ligament in our feet, connecting the heel to the front of the foot. It supports the foot's arch and acts as a shock absorber. Pain at the bottom of the heel may indicate plantar fasciitis.

The plantar fascia wears down over time. Excessive pressure can risk tearing or inflammation, leading to heel pain. The exact cause of fasciitis discomfort is unclear, but degeneration may play a role.

The primary symptom is heel pain, which may also occur in the mid-foot area. It typically affects one foot but can involve both.

Plantar fasciitis commonly impacts individuals aged 40 to 70, with women at higher risk than men. Obesity increases the risk significantly.

Extra weight adds pressure, heightening the risk of inflammation or tears. This risk also applies to pregnant women in their final trimester and those with active jobs or who run long distances.

Ways to Treat the Condition

Effective stretching is highly beneficial for those suffering from plantar fasciitis. It helps to loosen the tight muscles that can exacerbate the condition. The following seated exercises should be manageable for most people:

– Roll a tennis ball or water bottle under your foot for one minute (perform for both feet).

– Cross one leg over the other and pull upwards on your big toe, holding for 15 seconds. Return to the starting position and repeat three times for each foot.

– Place a folded towel under the arch of your foot and gently pull upwards so your foot stretches in front of you. Hold for 15-30 seconds and repeat three times for each foot.

Additionally, calf stretches can be beneficial. These not only help with plantar fasciitis but also improve heel health. Begin by extending your leg in a lunge-like position, holding for 30 seconds. Repeat three times for each leg.

Preventing Plantar Fasciitis

In addition to stretching, there are several strategies to prevent plantar fasciitis:

• Maintain a healthy weight to avoid extra stress on your feet.
• Engage in regular exercise to manage your weight and stretch your joints and muscles adequately.
• Ensure proper foot support by wearing well-constructed shoes to minimize heel stress and avoid walking barefoot which can also increase strain.
• Give your feet a rest by not overexerting them or subjecting them to repetitive movements. Allow them to recover when necessary.
• Always warm up before any exercise to ensure your body is properly stretched and prepared.

Sources:
www.toyourhealth.com
www.healthline.com