Tips for preventing and relieving plantar fasciitis

There is no denying that, it can be plantar fasciitis Unbelievably It is painful, and it is very common among active people or those who have feet with problems with pronation and lack of arch. And as someone who has flat feet (like, level Flat!) And who has bouts of plantar fasciitis from time to time, I can tell you that when you have a seizure, it can last for a while and cause great distress.

Basically, it’s like pains in your feet, especially around your heels, that you can’t walk without feeling like you’re walking on pins and needles. Plantar fasciitis is a chronic condition, so if you have it, it will always be inactive, but it can arise when it results from stress, such as over-training or wearing ill-fitting shoes.

The situation is worse in the morning immediately upon waking, because you have been in bed for hours and have not yet stepped on the floor and awaken your feet. The sensation and pain can last for a few hours, improving as the day progresses, but it can take some time for the adaptation to stabilize.

You can also feel worse at night sometimes or after sitting for a longer period of time, such as sitting in front of the computer to work for a few hours or sitting down to have a meal with company. However, you can work to prevent flare-ups and relieve pain if you experience one, so you can recover faster. Here are some tips to keep in mind.

Wear comfortable shoes

For starters, don’t wear shoes that are tight or painful. Your shoes should fit well with your feet, especially sneakers. If you exercise with ill-fitting sneakers, you may sustain an injury as a result of overtraining and an episode of plantar fasciitis. The same goes for well-worn sneakers, as they no longer provide adequate support for your arch and heels.

Measure your feet at the sneaker store to make sure you are getting the right size with enough room and change your shoes regularly based on how often you wear them. You can even have a few pairs and switch between them during your workout per week to prolong how long it will last.

Foot massage after exercise

You can grab a foam roller and work through a knot in your legs or do some stretches after exercise to prevent the pain, but chances are that you are neglecting the pedicure. Take the time to massage your feet after a workout – or even at night if you like – while you’re sitting on the sofa watching a movie, for example.

You can work with your toes, get a professional foot massage regularly, or take a tennis or soccer ball (targeting arches and heels) and give yourself 10 minutes or so to bring those tired feet back to life. Doing this as a habit will prevent flare-ups and speed up recovery when the person is around.

Stretch regularly

Do a little bit Stretches These target the feet and lower body muscles, such as the calf muscles, in order to get rid of stress. Aim for a few small breaks to stretch throughout the day, especially if you will be sitting for a while, as you will reduce the pain you feel when you stand up again after a long period of sitting.

Do calf stretching exercises by placing your feet on the wall to feel the burn, or by bending the front leg with hands on the wall and the other leg straight back to extend this way as well.

You can also take a strap and wrap it around the arch of your foot, with your leg extended straight as you sit on the floor on a mat, hold the tape in your hands, and pull it toward your body as best you can.

Bathe with Epsom salts

Epsom salts are based on magnesium, which is a nutrient that can relieve stress and relax muscles. A warm bath containing magnesium or Epsom salts can help reduce tension in your feet, and you can take it more and massage your soles while you are in the bathtub.

You can also generally eat foods rich in magnesium, such as nuts, seeds, avocados, and bananas, for example. Mix these foods into a smoothie with Quest’s protein powder – Protein also helps repair damaged muscles, so maintaining energy and good nutrition during this time can also help keep your body in better shape and aid in recovery.


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Written by Joseph

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