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photo of Dr. Adnan Shariff wearing blue gloves and touching a foot with plantar fasciitis.

What Not To Do With Plantar Fasciitis: A Comprehensive Guide

Do you have plantar fasciitis and are looking for ways to relieve it? Well, we’ve got just the guide for you! This comprehensive article will explain exactly what not to do when dealing with this pesky condition.

From understanding why certain activities can be harmful to your feet, to knowing which treatments to avoid, this article covers all the bases in an engaging, entertaining, and informative way.

So if you’re looking for advice on what not to do with plantar fasciitis, look no further – this is the guide for you!

When dealing with plantar fasciitis, avoid high-impact exercises, standing for long periods, and wearing unsupportive shoes. Also, steer clear of foods that increase inflammation. Most importantly, don’t ignore the pain or your doctor’s advice. Proper care and rest can help speed up recovery.

What Are The Don’ts of Plantar Fasciitis?

There are many things to avoid when trying to manage plantar fasciitis. Here are some of the main don’ts:

  1. Don’t ignore the pain: If you’re experiencing foot pain, it’s important to acknowledge it and seek medical advice. Ignoring the pain can lead to more serious complications.
  2. Don’t continue with high-impact exercises: Activities like running, jumping, or any exercise that puts a lot of stress on your heels can aggravate plantar fasciitis. Opt for low-impact exercises instead.
  3. Don’t stand for prolonged periods: Standing for long periods can put extra strain on your plantar fascia, worsening the condition.
  4. Don’t wear unsupportive shoes: Shoes that don’t provide adequate support can contribute to plantar fasciitis. Choose shoes with good arch support and a slightly raised heel.
  5. Don’t consume inflammatory foods: Foods high in sugar, saturated fats, and processed ingredients can increase inflammation in your body, including your plantar fascia.
  6. Don’t ignore your doctor’s advice: If your doctor gives you specific instructions for managing your plantar fasciitis, make sure to follow them. This can include rest, specific exercises, or wearing certain types of shoes.
  7. Don’t push through the pain: While it’s important to stay active, you should avoid activities that cause pain. Overdoing it can lead to more damage and a longer recovery time.

Common Mistakes in Managing Plantar Fasciitis

When it comes to managing plantar fasciitis, there are several common mistakes that people often make. Being aware of these can help you avoid them and speed up your recovery.

Not Stretching or Strengthening: Some people neglect the importance of stretching and strengthening exercises in managing plantar fasciitis. Regularly performing exercises designed to stretch the plantar fascia and Achilles tendon and strengthen lower leg muscles can help ease the pain and prevent the condition from recurring.

Skipping Medical Advice: If you’ve been diagnosed with plantar fasciitis, it’s important to follow your healthcare provider’s advice. This can include a range of treatments such as rest, ice, exercises, medication, supportive shoes, and in some cases, physical therapy or other treatments. Ignoring this advice can lead to a longer recovery period or even chronic foot pain.

Not Addressing Underlying Issues: Plantar fasciitis can sometimes be a sign of underlying issues such as foot biomechanics or overpronation. Not addressing these issues can lead to recurrent plantar fasciitis. It’s important to work with a healthcare provider or a podiatrist to identify and address any potential underlying issues.

By avoiding these common mistakes, you can manage your plantar fasciitis more effectively and speed up your road to recovery.

Exercises to Avoid with Plantar Fasciitis

When you’re dealing with plantar fasciitis, it’s crucial to understand that not all exercises are beneficial for your condition. Some can actually exacerbate the pain and prolong the healing process.

Here are some exercises and activities you should avoid:

High-Impact Exercises: High-impact exercises like running, jumping, or any activity that involves a lot of foot pounding can put excessive stress on your plantar fascia, leading to increased inflammation and pain. It’s best to avoid these types of exercises until your symptoms improve.

Extended Periods of Standing: While not a traditional exercise, standing for long periods can put a lot of strain on your plantar fascia. If your job or daily activities involve a lot of standing, try to take regular breaks to sit and rest your feet.

Certain Types of Yoga Poses: Some yoga poses, especially those that put a lot of pressure on the heel or stretch the plantar fascia excessively, can worsen your symptoms. These include poses like downward dog or standing poses that require balancing on one foot.

Weight-Bearing Exercises: Exercises that involve bearing weight on your feet, like squats or lunges, can put extra stress on your plantar fascia. It’s best to modify these exercises or avoid them altogether until your plantar fasciitis has healed.

Walking or Running on Uneven Surfaces: Walking or running on uneven surfaces can strain your plantar fascia. Try to stick to flat, even surfaces, and avoid activities like trail running or hiking on rough terrain.

Remember, it’s not about giving up exercise entirely, but rather choosing low-impact activities that won’t aggravate your plantar fasciitis. Swimming, cycling, and upper body strength training are all good alternatives. And as always, it’s important to listen to your body and stop any activity that causes pain.

Foods to Avoid with Plantar Fasciitis

While it might not seem obvious at first, your diet can play a significant role in managing plantar fasciitis. Certain foods can increase inflammation in your body, including your plantar fascia, and should be avoided.

Here are some types of foods to steer clear of:

Sugar-Rich Foods: Foods high in sugar can trigger an inflammatory response in your body. This includes not only sweets and desserts but also beverages like sodas and fruit juices. Try to limit your sugar intake and opt for natural sweeteners or fruits when you need something sweet.

Processed Foods: Processed foods often contain unhealthy fats, added sugars, and high levels of sodium, all of which can contribute to inflammation. This includes fast food, packaged snacks, and ready-made meals. Try to eat whole, unprocessed foods as much as possible.

Saturated and Trans Fats: Foods high in saturated and trans fats can increase inflammation. This includes fatty cuts of meat, full-fat dairy products, and fried foods. Opt for lean proteins and low-fat or non-fat dairy products instead.

Refined Carbohydrates: White bread, white rice, and other refined carbohydrates can trigger an inflammatory response. Opt for whole grains instead, which are higher in fiber and can help reduce inflammation.

Alcohol: Excessive alcohol consumption can lead to inflammation. Try to limit your alcohol intake, and remember, moderation is key.

On the flip side, there are also foods that can help reduce inflammation, like fruits and vegetables, fatty fish rich in omega-3 fatty acids, nuts, and seeds. Incorporating more of these into your diet can help manage your plantar fasciitis symptoms.

Remember, everyone is different, and what works for one person may not work for another. It’s always a good idea to talk to a healthcare provider or a nutritionist for personalized advice.

Activities to Avoid with Plantar Fasciitis

When dealing with plantar fasciitis, certain everyday activities can exacerbate your symptoms and delay your recovery.

Here are some activities you should avoid:

Prolonged Standing: Standing for long periods can put extra strain on your plantar fascia, leading to increased pain. If your job or daily routine involves a lot of standing, try to take regular breaks to sit and rest your feet.

Walking Barefoot: Walking without shoes, especially on hard surfaces, can stress your plantar fascia. Always wear supportive shoes, even when you’re at home.

Wearing High Heels or Unsuitable Shoes: High heels or shoes without proper arch support can put extra pressure on your plantar fascia. Choose footwear with good arch support and a cushioned sole. If necessary, consider using orthotic inserts for additional support.

Carrying Heavy Loads: Carrying heavy loads can put extra pressure on your feet and worsen plantar fasciitis symptoms. If you need to carry heavy items, try to distribute the weight evenly or use a cart or trolley.

High-Impact Sports or Activities: High-impact activities like running, jumping, or playing certain sports can put a lot of stress on your plantar fascia. Opt for low-impact activities like swimming or cycling instead.

Climbing Stairs Frequently: Climbing stairs can put a lot of strain on your plantar fascia. If possible, try to limit the number of stairs you climb each day or take the elevator instead.

Remember, the key to managing plantar fasciitis is to reduce stress on your plantar fascia. By avoiding these activities and taking care of your feet, you can help speed up your recovery and prevent future flare-ups.

Worst Things to Do with Plantar Fasciitis

When dealing with plantar fasciitis, there are certain actions that can significantly worsen your condition and delay your recovery.

Here are some of the absolute worst things you can do:

Ignoring Medical Advice: If you’ve been diagnosed with plantar fasciitis, your healthcare provider will likely give you specific instructions for managing your condition. This can include rest, specific exercises, medication, and wearing certain types of shoes. Ignoring this advice can lead to a longer recovery period or even chronic foot pain.

Continuing High-Impact Activities: Despite the pain, some people continue with high-impact activities like running or jumping. These activities put a lot of stress on your plantar fascia and can significantly worsen your condition.

Wearing the Wrong Footwear: Wearing high heels, flat shoes, or any footwear without proper arch support can put extra strain on your plantar fascia. This can exacerbate your symptoms and delay your recovery.

Not Resting Your Foot: Rest is a crucial part of the recovery process for plantar fasciitis. Continuing to put strain on your foot without giving it a chance to heal can lead to more severe symptoms and a longer recovery time.

Ignoring Pain During Exercise: If certain exercises cause pain, it’s a sign that you need to stop or modify the exercise. Ignoring this pain and pushing through can lead to more damage and a longer recovery time.

Not Following a Treatment Plan: If your healthcare provider has given you a treatment plan, it’s important to follow it. This can include a combination of rest, exercises, medication, and possibly physical therapy. Skipping parts of the treatment plan can hinder your recovery.

By avoiding these actions, you can help your foot heal and get back to your normal activities as soon as possible. Remember, plantar fasciitis is a treatable condition, but it requires patience and proper care.

Conclusion

Dealing with plantar fasciitis can be a real pain, but knowing what not to do can make a big difference. By avoiding certain exercises, foods, and activities, and by listening to your doctor, you can help your foot heal and get back to your normal, pain-free life.

Frequently Asked Questions

Is it better to keep walking with plantar fasciitis?

While it’s important to stay active with plantar fasciitis, excessive walking or walking on hard surfaces can worsen the condition. It’s recommended to modify activities to avoid pain, focus on low-impact exercises, and ensure you’re wearing supportive footwear when walking.

What movements make plantar fasciitis worse?

Movements that put excessive stress on the heel and the arch of the foot, such as high-impact activities like running and jumping, can make plantar fasciitis worse.

Additionally, standing for prolonged periods or walking on hard surfaces without supportive footwear can exacerbate the condition.

What is the fastest way to cure plantar fasciitis?

The fastest way to cure plantar fasciitis involves a combination of rest, icing the affected area, stretching and strengthening exercises, and wearing supportive footwear. In some cases, over-the-counter pain relievers and physical therapy may also be recommended by a healthcare provider.

Are Crocs good for plantar fasciitis?

Crocs can be a good choice for people with plantar fasciitis due to their thick, supportive soles and roomy toe box. However, they should be worn in moderation as they don’t provide sufficient arch support for long periods of standing or walking.

Remember, plantar fasciitis is a treatable condition. With the right care and by knowing what not to do, you can get back on your feet in no time.