Habits That Can Worsen Plantar Fasciitis
Those who suffer from plantar fasciitis know all too well the excruciating heel pain that might keep them from doing their daily activities. This frequent orthopedic ailment often manifests itself most strongly when rising from a seated position or upon getting out of bed in the morning.
Because of the repetitive stress placed on the plantar fascia, this condition can develop, and certain activities can aggravate existing symptoms. Bad habits can cause tissue damage as well as chronic heel pain. Watch out for the following practices that could aggravate your plantar fasciitis:
Diabetes, cardiovascular disease, and even plantar fasciitis are just a few of the many health problems that can be made worse by excess weight. High body mass index (BMI), a ratio of one's weight to one's height, is strongly correlated with the onset of foot issues like plantar fasciitis.
The plantar fascia takes a bigger hit when one is overweight than when one is at a healthy weight. When you're even a single pound over your optimal weight, you put an extra eight pounds of pressure on your knees, hips, and ankles. And the pressure can rise by a factor of four to six just by walking up a flight of steps.
Sitting or Standing For Long Periods of Time
The plantar fascia might become worn down if prolonged sitting or standing is a regular component of your employment or everyday activities. The sensation is amplified when one's feet are planted firmly on hard, artificial surfaces like asphalt or concrete.
If you stand for extended lengths of time, it's important to take breaks and sit down periodically, and if you sit for long periods of time, it's important to get up and move around every so often. If you have to stand for an extended period of time, vary your posture as much as possible. There are also unnatural positions that you must avoid.
Wearing the Wrong Type of Shoe
It may be more practical to wear flat shoes like flip-flops or even go barefoot, but doing so can lead to plantar fasciitis. Putting too much weight on your feet without adequate arch support or padding might cause strain on your plantar fascia.
Additionally, the issue can be made worse by wearing shoes that are overly tight or with a heel that is raised too far above the level of the toes. This shoe style restricts your foot's normal motion, which can strain ligaments and tendons like the plantar fascia. Wearing high heels for a long period of time can strain your lower leg and your feet. You must wear a shoe that has arch supports as well as a shock absorber.
Neglecting Your Stretches and Strengthening Exercises
Protect yourself from developing plantar fasciitis by stretching before you work out or do any other activity that puts stress on your feet. One of the greatest methods to avoid injuring your plantar fascia is to loosen it.
Furthermore, your plantar fascia can benefit from working on your calf muscles, Achilles tendon, and the soles of your feet. Keeping your foot stable by strengthening these areas will help you avoid or delay the onset of plantar fasciitis.
What Are The Consequences of Leaving Plantar Fasciitis Untreated?
Did you know that simple and conservative therapies are effective in 90% of plantar fasciitis cases? But the longer this foot disease continues untreated, the longer the healing process and the more possible consequences can occur. If you ignore this foot problem, you may experience the following serious complications:
Tiny tears in the plantar fascia can develop as a result of chronic inflammation and strain on the tissue. Your pain levels will rise steadily, and if you don't do something about it, the tears in your plantar fascia might get worse and eventually cause them to burst and leave you unable to walk altogether.
If you have a foot problem and don't treat it but still do activities that are hard on your feet, you could end up tearing your plantar fascia. Jogging, shoes that don't fit properly, and standing for lengthy periods are just a few examples.
Plantar ruptures can cause a wide range of unpleasant side effects, including:
- Loud popping
- Severe agony
- Foot swelled and bruised
Additionally, weight bearing on the affected foot will be excruciatingly painful, and if you suspect a plantar rupture, you should see a podiatrist immediately.
Development of Heel Spurs
Untreated plantar fasciitis almost always results in painful heel spurs. The body deploys a squadron of cells to the affected area, where they begin depositing calcium in an effort to repair the arch of the foot and prevent further damage.
It is possible for these deposits to accumulate and form sharp protrusions that dig into the fatty pad of the heel, causing excruciating pain with every stride.