Exercise is one of the most beneficial habits a person can adopt. But a foot injury can sideline your attempts to get in shape.
Plantar fasciitis is one of the most common foot injuries. It is painful and may require you to stay off your feet for weeks. But the good news is, you can avoid it if you take some precautions.
The plantar fascia ligament is attached to your heel. When it is subjected to repeated stress it can become inflamed. It can even tear. It's important to understand what types of activities can place stress on the plantar fascia.
Although plantar fasciitis is a sports injury, it can be caused by simply standing still. That's because they stand on the wrong surface in the wrong shoes. Hard surfaces such as concrete and marble are very unforgiving. High heels or ill-fitting low-heeled shoes make standing on a hard surface especially stressful for the foot.
Similarly, walking on the wrong surface can lead to injury. Although the benefits of walking are numerous, try not to walk on concrete. Avoid the sidewalk or street and opt for the grass right next to them, or better yet, do laps around a grassy park.
Running tracks, like the kind at most schools are good, and even most treadmills are good because they "give" and absorb some of the energy.
Of course high impact sports such as running or aerobics are particularly stressful to the foot and can lead to plantar fasciitis.
Whatever you plan on doing, make sure you get good-fitting shoes. Even if you are not a runner, most specialty running stores have staff members who are trained to fit your particular foot to the proper shoe. The front, back and sides should all fit well, the soles should be able to absorb plenty of shock.
Make sure you replace your shoes before they get too worn out. Check to see is there is too much wear-and-tear on the heels or soles.
Stretch your foot properly before exercising. Sit down with your legs straight out in front of you. Grab your toes and pull them towards you for 15 seconds. Do this on each foot five or six times.
Pace yourself with you workout. Foot injuries are often caused by doing more than your body can handle.
Likewise, rest often. Eat properly
And if you are overweight, try to slim down. Those extra pounds place unnecessary stress on your foot.
If you do get plantar fasciitis, see your doctor. There are treatments such as anti-inflammatory medicines and foot braces that can really help as well as prevent the problem from getting worse and possibly requiring surgery.
So by all means, exercise!! But take the proper precautions that will allow you to continue to do it indefinitely.