The plantar fascia is a tendon that runs from your heel to your toes along the arch of your foot.
Plantar fasciitis is a common ailment suffered by many athletes and runners, but also by people with recent weight gain and people who wear unsupportive shoes.
Women who wear high heels are particularly at risk.
The tell-tale sign of plantar fasciitis is a sharp pain along the bottom of the heel, especially right after waking up.
If you’ve got it, here’s a few things you can do to help get it in check before it becomes a more serious problem.
Reduce running
A leading cause of plantar fasciitis is overuse. If you’ve recently increased your running distance or intensity, you may need to dial it back and work toward your goal more slowly.
Stretch
The leading cause of leg injury is inflexibility. Everything down there is connected. Tight hamstrings can cause plantar fasciitis. Tight calves can too.
Don’t just stretch before working out. Try and stretch at least 5 times a day, with each time lasting around 5 minutes.
As you finish each stretch, you should be able to feel the plantar fascia loosening up.
It feels great, so why not get started stretching today!
Focus on the hamstrings and calves.
Wear supportive shoes
Plantar fasciitis is often caused by the calf muscle being too tight.
If you’re wearing unsupportive footwear, you’re putting a heavy burden on your calves with each step you take.
As we mentioned, high heels are a common cause of plantar fasciitis, but so are unsupportive running shoes.
The rubber in running shoes dries out and hardens over time, reducing the amount of support they provide.
Invest in a quality shoe.
Plantar fasciitis is a common ailment suffered by many athletes and runners, but also by people with recent weight gain and people who wear unsupportive shoes.
Women who wear high heels are particularly at risk.
The tell-tale sign of plantar fasciitis is a sharp pain along the bottom of the heel, especially right after waking up.
If you’ve got it, here’s a few things you can do to help get it in check before it becomes a more serious problem.
Reduce running
A leading cause of plantar fasciitis is overuse. If you’ve recently increased your running distance or intensity, you may need to dial it back and work toward your goal more slowly.
Stretch
The leading cause of leg injury is inflexibility. Everything down there is connected. Tight hamstrings can cause plantar fasciitis. Tight calves can too.
Don’t just stretch before working out. Try and stretch at least 5 times a day, with each time lasting around 5 minutes.
As you finish each stretch, you should be able to feel the plantar fascia loosening up.
It feels great, so why not get started stretching today!
Focus on the hamstrings and calves.
Wear supportive shoes
Plantar fasciitis is often caused by the calf muscle being too tight.
If you’re wearing unsupportive footwear, you’re putting a heavy burden on your calves with each step you take.
As we mentioned, high heels are a common cause of plantar fasciitis, but so are unsupportive running shoes.
The rubber in running shoes dries out and hardens over time, reducing the amount of support they provide.
Invest in a quality shoe.
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