Living with plantar fasciitis can be challenging, especially if you’re someone who loves staying active. This condition, often striking those over 60, happens when your plantar fascia, the supportive band running along the bottom of your foot, becomes overwhelmed by stress and strain. This can lead to painful tears and inflammation—definitely not what you want when you’re trying to enjoy life to the fullest.
Understanding Plantar Fasciitis
Plantar fasciitis isn’t just a fancy term for heel pain; it’s a specific inflammation of the thick tissue that connects your heel bone to your toes. Imagine starting your day with a stabbing pain in the bottom of your foot as soon as you step down from bed—that’s what many people experience. This pain can vary depending on activity levels, footwear, and even the weather!
Common Causes of Plantar Fasciitis
This discomfort can stem from various factors—everything from a sudden increase in physical activity to wearing the wrong type of shoes. Tight calf muscles, prolonged standing, certain foot shapes like flat feet or high arches, and even obesity can contribute to this condition.
Is It Safe to Exercise with Plantar Fasciitis?
Here’s the scoop: halting all exercise isn’t the answer. Instead, strengthening the muscles in your feet can provide substantial relief. Yes, rolling your feet on a lacrosse ball might offer a momentary respite, but for long-term results, building strength is key. This includes exercises that improve your foot alignment and overall muscular health.
Strengthening and Stretching: Your Plantar Fasciitis Plan
If you’re tackling exercises, always start with a proper warm-up. Stretch your calves and feet to prepare them for activity. This is crucial, especially if you engage in high-intensity workouts. Remember, if these activities exacerbate your pain, take a step back and focus on strengthening exercises first.
To truly rehabilitate your feet, learning to stabilize and control them during exercise is crucial. This can prevent compensations that might affect your knees and back. Interestingly, proper foot engagement can even enhance your glute activation—a win-win for your entire posterior chain.
Choosing the Right Footwear
When it comes to footwear, less is more. Opt for barefoot shoes—those with zero drop and a wide toe box. Traditional shoes often don’t offer the support necessary for those suffering from plantar fasciitis and can actually make things worse by allowing your foot muscles to become lazy.
Finding Relief and Long-Term Solutions
For immediate relief, don’t underestimate the power of a simple ball roll under your foot. For a comprehensive solution, consider strengthening your feet as part of your routine. Our Core & Beyond Program offers structured guidance to not only relieve plantar fasciitis pain but also to prevent it from returning.
Whether you’re just starting to feel heel pain or have been managing plantar fasciitis for a while, remember that you have the power to improve your situation. By understanding your body’s needs and adapting your activities accordingly, you can continue to lead an active, fulfilling life without being held back by foot pain.
With Love and Light, Shantee