Plantar fasciitis, also known as heelonitis, is a common foot ailment that can be prevented by maintaining proper foot care and choosing appropriate footwear. Here are some tips from an orthopedic specialist.
Symptoms of Plantar Fasciitis
Plantar fasciitis is a localized inflammation on the lower portion of the calcaneus that typically manifests with a punctual type of pain and is often characterized by:
- The pain of plantar fasciitis occurs most intensely in the morning when resting the foot to get out of bed, but also during nighttime awakenings if it is necessary to get up.
- In the early stages of the disease, the pain subsides with walking and movement, although it returns sharply on getting up after sitting for a long time.
- In the more advanced stages of fasciitis, the pain can be almost continuous and can often give no respite during the day.
Prevention of Plantar Fasciitis
To prevent the condition, it is recommended to:
- Choose shoes appropriate for the type of sporting activity practiced, and replace them when the first signs of wear or structural failure appear.
- Sports footwear should be chosen with the advice of an expert, especially if you are a beginner.
- In daily activities, it is best to avoid wearing shoes with wholly flat or very thin and soft soles as much as possible.
- Too high heels are also to be avoided, as they can cause pathologies of the most anterior part of the foot and contribute to the retraction or “shortening” of the Achilles tendon.
- Those who do not suffer from other foot disorders should wear comfortable but restraining shoes.
- For women, heels can help, but only if they are a few inches long and have a good support base (not “stilettos”).
- In addition to leading a healthy lifestyle, it is essential to recognize any deformities in the foot and correct them appropriately with custom orthotics.
- Orthotics can reduce the risk of recurrence after healing from plantar fasciitis or potentially reduce the risk of its occurrence in predisposed individuals.
- For sports activity, pay special attention to the type, intensity, and duration of training, in addition to the execution of the athletic gesture.
- Devote a few minutes daily to stretching and proprioceptive training of the foot and ankle.
In summary, the prevention of plantar fasciitis (heelonitis) is mainly achieved through proper foot care and appropriate footwear selection. By following the above tips, individuals can reduce the risk of developing this painful foot ailment.
