Throughout our busy lives, we ask a lot of our feet. Certain aches and pains are to be expected but have you ever experienced heel pain that just wouldn’t go away? If so, you might be experiencing plantar fasciitis, which is an inflammation of the thick band of tissue that connects your heel to your toes. This band is called the plantar fascia and its responsible for supporting the structure of your feet and absorbing shock with every step you take. Needless to say, your plantar fascia work as hard as you do, and overuse can lead to heel pain. Therefore, it’s important to take routine care of your plantar fascia to avoid chronic heel pain. Take a look at these ways to care for your feet and think about how you can work them in to you daily routine.
Know What Type of Arch You Have
Foot arches are like snowflakes: they’re all different. It’s essential to your overall foot health to know what type of arch you have and that you use the correct footwear for you arch. If you have flat feet but are wearing shoes designed for someone with high arches, you might be putting unnecessary strain on your plantar fascia when you walk. Finding what type of footwear best suites your arch type will reduce your chances of experiencing heel pain later on. Over-the-counter inserts may temporarily relieve heel pain, but you should also talk with your podiatrist about being fitted for custom orthotics as a long-term solution.
Stretch Your Feet
Your plantar fascia deserve a break. As you’re able, slip your shoes off and practice exercises that stretch your plantar fascia.
Here’s an easy plantar fascia stretch you can do at home or in the office:
Sit on the floor with your legs straight in front of you
Wrap a towel or exercise band around the balls of your feet
Lean back and pull the towel gently
Hold for 15-30 seconds and release
Repeat three times
See Your Podiatrist Regularly
Although at-home foot care can help prevent reduce pain and overuse injuries, the best way to stop heel pain before it starts is to regularly see your podiatrist and develop a foot-care routine that works for you and your lifestyle. Our board-certified podiatrists, Dr. Bruce Theall and Dr. Emad Youssef, and their caring staff are ready to assess your feet and help you settle in to a routine specifically for you. Make an appointment today at our office in East Orange, New Jersey.