Preventing the Recurrence of Plantar Fasciitis: Five Essential Keys
Preventing the Recurrence of Plantar Fasciitis: Five Essential Keys
I want to discuss the five crucial strategies to prevent plantar fasciitis from returning. Recently, I had a patient whose condition re-emerged after being symptom-free for three years. The underlying issue was tightness in the calf muscles, which we'll explore further.
-
Treat the Underlying Cause: One primary reason plantar fasciitis flares up again is that patients often don’t address the root causes. In many cases, tightness in the calf (known as Equinus) is to blame. To alleviate this, incorporate foam rolling, night splints, or a Strassburg sock into your routine, and consider physical therapy. Additionally, regular morning stretching can be beneficial .
-
Avoid Quick Fixes: Many people seek immediate relief through treatments like cortisone injections. While these may provide temporary relief, they often don’t facilitate true healing, and symptoms can return after a few weeks. It's important to recognize that there usually isn’t a quick cure .
-
Choose Proper Footwear: Wearing inadequate or worn-out shoes can exacerbate the problem. Flip-flops and old shoes lack proper cushioning, which is vital for those with plantar fasciitis. Ensure your footwear provides ample support, particularly if you engage in a lot of walking .
-
Be Cautious of Overuse: Overuse is a common trigger for flare-ups. Increasing activity levels too rapidly—by more than 20% in a week—can strain your plantar fascia. For example, vacations that involve extensive walking can lead to increased pain .
-
Utilize Home Tools: Having the right tools at home can make a significant difference. I recommend products like Oofos sandals for comfort and support. Consider a belt or theraband for daily stretching, and look into orthotics or good stable shoes with inserts to improve foot mechanics .
If you find your symptoms returning despite these measures, don't hesitate to consult a healthcare professional for further assistance. By following these key strategies, you can help prevent plantar fasciitis from recurring.
