What Not to Do When You Have Plantar Fasciitis

Take control of your plantar fasciitis pain with these essential tips on what to do and what to avoid for the best results.

Plantar fasciitis is a painful foot condition that affects millions of individuals each year. Characterized by a sharp, stabbing pain in the heel of the foot, plantar fasciitis can make even the simplest of daily activities a challenge.

So, how do you manage this condition without exacerbating its symptoms? This article will show you the common things to avoid when you have plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is a painful condition caused by the inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot and provides support to the arch.

The plantar fascia helps to absorb shock and distribute weight as you walk, but if it becomes overworked, it can become inflamed, leading to pain and discomfort.

Common Misconceptions About Plantar Fasciitis

Despite its prevalence, there are many misconceptions about this condition that can lead to confusion and misdiagnosis.

Check out some of the most common myths that many have about plantar fasciitis:

Myth 1: Plantar Fasciitis is a Heel Spur

One of the most common misconceptions about plantar fasciitis is that it is a heel spur. A heel spur is a bony growth that can develop on the heel bone, and it is often associated with plantar fasciitis.

However, plantar fasciitis is not a heel spur, but rather an inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of the foot and provides support to the arch.

Myth 2: Plantar Fasciitis Only Affects Older Individuals

Another common misconception about plantar fasciitis is that it only affects older individuals. While the risk of developing plantar fasciitis does increase with age, the condition can occur at any age and is not limited to older individuals.

Athletes, for example, are at risk of developing plantar fasciitis due to repeated stress and strain on the plantar fascia.

How to Diagnose Plantar Fasciitis

If you suspect that you may have plantar fasciitis, you must see a doctor for a proper diagnosis. A doctor performs a physical examination and reviews your medical history.

The doctor will order an X-ray or MRI to help diagnose the condition. Research shows that MRI (Medical Resonance Imaging) is the most sensitive imaging technique for diagnosing plantar fasciitis.

What Not to Do When You Have Plantar Fasciitis

1. Ignoring the Pain

One great mistake people make when they have plantar fasciitis is ignoring the pain. The pain may become tolerable over time, but this doesn't mean the underlying condition has improved. Ignoring the pain can make the condition worse and delay recovery.

2. Continuing to Engage in High-Impact Activities

People with plantar fasciitis should avoid high-impact activities like running, jumping, and intense workouts, which can worsen the condition.

Instead, ease back into a more active lifestyle with low-impact activities like swimming, cycling, and yoga. These activities ease pain and promote healing.

3. Overusing Anti-Inflammatory Medications

Though these medications help reduce swelling and pain, avoid overusing them. Overusing these medications leads to side effects.

Such effects include ulcers and stomach pain, which may interfere with healing.

4. Not Wearing Proper Footwear

Wearing shoes with good arch support and cushioning is essential for plantar fasciitis. Poor arch support places excessive stress on the fascia, worsening the condition.

Wear shoes that fit well and provide good support, especially when walking or standing for long periods of time – the right sneakers can reduce pain and promote healing.

5. Improper Stretching Techniques

Stretching the plantar fascia can help ease the pain. Yet you should avoid improper stretching techniques.

Stretching the calf muscles too much or too fast can worsen the condition. A physical therapist can teach you proper stretching, foam rolling, and other techniques to help you treat & manage your pain.

Avoiding these common mistakes can help speed up the healing process and get you back on your feet in no time. Remember to seek professional help and stick to your treatment plan. Also, give your foot the rest and care it needs to heal.

6. Trying Quick Fixes

Many people try quick fixes like over-the-counter pain medications and low-quality arch supports to reduce pain.

Unfortunately, these treatments only provide temporary relief. They also do not address the condition's underlying cause.

That is why you need to seek proper medical treatment to address the root cause of the problem.

7. Remaining Sedentary

Staying sedentary for long periods weakens the foot muscles, making plantar fasciitis worse.

Hence, stay active and engage in low-impact activities. Doing this will help promote healing and strengthen the foot. A study showed how common plantar fasciitis is in sedentary individuals.

8. Avoiding Physical Therapy

Physical therapy helps reduce pain and improves mobility in people with plantar fasciitis. A physical therapist can design a customized treatment plan for you and let you in on what not to do with plantar fasciitis.

The plan may include exercises, stretches, and massages to target the affected area. Avoiding physical therapy can delay recovery and make the condition worse.

9. Not Wearing Arch Supports or Orthotics

Arch supports and orthotics can help distribute weight across the foot. They also reduce pain caused by plantar fasciitis. Not wearing these devices can stress the plantar fascia and worsen the condition.

10. Self-Diagnosis and Self-Treatment

Self-diagnosis of plantar fasciitis isn't bad but it isn’t always the best. Indulging in self-treatment can be pretty dangerous. Thus, a need to seek the advice of a doctor for proper diagnosis and treatment.

Knowing When to Seek Medical Help for Plantar Fasciitis