How to prevent plantar fasciitis pain from getting worse – 6 tips

Plantar fasciitis can cause pain in foot. This disease will happen when the plantar fascia, the connective tissue of your foot, is inflamed. If you feel the unpleasant pain in the bottom of your foot in the morning after you wake up, it means that you are suffering from painful plantar fasciitis. In most cases, plantar fasciitis is caused by sudden changes in activities, especially when you suddenly increase or decrease activities that can create pressure on foot. Moreover, weight gain can also lead to plantar fasciitis and weight loss is considered as the effective solution. Other causes include foot injuries, tight muscles, poor support. Besides effective and advanced treatments you can do to relieve discomfort, there are alternative solutions and home remedies on how to prevent plantar fasciitis pain from getting worse that help you remove foot pain.

How To Prevent Plantar Fasciitis Pain From Getting Worse – Effective Solution & Home Remedies

how to prevent plantar fasciitis pain from getting worse


Plantar fasciitis can cause hell pain. This disease happens when the plantar fascia, the connective tissue of foot that runs across the bottom of your foot, connects the foot bones with the toes inflamed. When you get diagnosed with plantar fasciitis, you may suffer from stabbing pain with the first steps after you wake up in the morning. After that, when you are used to walking, the pain will decrease. However, it will come back as you stand for a long time or suddenly get up from seated position. Plantar fasciitis often attacks the runners. However, people who are obesity or over-weight and those who have poor support of shoes also face the risk of developing plantar fasciitis. The plantar fascia works as the bowstring which supports the foot’s arch. However, if the pressure on arch is great, small tears will appear in fascia. As a result, fascia becomes inflamed and irritated because of continuous tearing and stretching. Factors which increase the risk of developing plantar fasciitis include aging, exercises such as running, aerobics or dancing, inadequate arch support. Moreover, among occupations, teacher, factory employees and others who have to spend a lot of time standing or walking on the hard surface will have the most risk of damaging their plantar fascia. If you ignore plantar fasciitis or do not treat it, its symptoms will get worse, lead to serious hip, knee, foot or back problems. So, it is time for me to introduce to you effective solutions and home remedies on how to prevent plantar fasciitis pain from getting worse. If you concern, please read this article on vkool.com.

1. Have A Diet Which Is Anti-inflammatory:

how to prevent plantar fasciitis-have a diet which is anti-inflammatory

The reason why eating anti-inflammatory foods is considered as the effective way on how to prevent plantar fasciitis may be that plantar fasciitis causes inflammation in fascia. You should consume fats and oils because omega 3 acid is effective in reducing heel pain. Omega 3 acid is available in pumpkin seeds, canola oil, flax seeds and oily fish. Moreover, consuming monounsaturated fatty acids such as olive oils, avocados and nuts will decrease the risk of developing cardiovascular disease. In order to prevent plantar fasciitis, you should consume more fruits and vegetables because they have the great source of antioxidants, vitamins, minerals, phytochemicals and fibre. It is recommended eating coloured and green vegetables and fruits including squash, spinach, blueberries, carrots, broccoli, and chard. Finally, a healthy diet for plantar fasciitis prevention should not skip protein source because it will help you relieve swelling and inflammation. You should eat lean poultry, fish, sea foods, soy-based foods and a variety of legumes, seeds and nuts.

Read more: 3-week diet

2. Stay Hydrated: 

how to prevent plantar fasciitis-stay hydrated

Staying hydrated is the important tip to repair several problems like uti as well as the effective way on how to prevent plantar fasciitis. The possible reason may be that body needs water to keep systems function well. Therefore, it is recommended drinking enough 8 glasses of water during a day. Besides water, you can drink herbal tea, vegetable juices, fruit juices, and low-fat milk that are also beneficial for you health because these drinks contain low sodium. If you look for the ways on how to prevent plantar fasciitis, you should keep your body hydrated.

3. Avoid Bad Foods: 

how to prevent plantar fasciitis-avoid bad foods

Good diet plays the important role in boosting the process of healing problems. However, when you eat unhealthy foods, you will hamper you immune system and make the symptoms of plantar fasciitis get worse. Therefore, you should consume less trans-fats and saturated fats. All you need to do is staying away from processed foods such as bacon and sausages. You should also eat less white flour in bread and pasta. Eating whole grain is the best idea for a healthy diet. Adding a little sugar in your diet is fine; however, you need to stay away from rich desserts, cereals, candies and sugary sodas that may affect your immune system and make the symptoms of plantar fasciitis get worse.

4. Try Calf Stretching:

how to prevent plantar fasciitis-try calf stretching

Calf stretching is the effective exercise on how to prevent plantar fasciitis pain you should know. By stretching your calf in the morning, you will relieve the inflammation and pain.  This exercise will remove the tension on the muscles of your heel. All you need to do is using the towel and looping it around the ball of your foot. Stretch toward your body while keeping your leg straight. It is better to hold for 30 seconds and repeat 5 times before getting out of the bed.

5. Plantar Fascia Stretching:

how to prevent plantar fasciitis-plantar fascia stretching

If you want to know how to prevent plantar fasciitis from getting worse, you should know how to loosen the irritated tissue. The exercise for plantar fascia stretching is very simple. All things you need to do are to pull your toes toward with your hand. You should hold the position for 30 seconds and repeat it for several times.

6. Massage:

how to prevent plantar fasciitis-massage

Everyone sees that massaging is the good treatment for several conditions and problems including plantar fasciitis. However, you do not need any expensive equipment because just humble tennis ball can help. Place the tennis ball on the hard ground and roll the ball under your foot for 5 minutes. I will help to relieve pain and is considered as the effective way on how to prevent plantar fasciitis.

These are 6 tips and solutions on how to prevent plantar fasciitis pain from getting worse. I hope that you will find these tips helpful and effective. If you have any question to ask, please raise your voice by leaving your comment bellow. I will answer as soon as I can.

Related articles on foot:

12 home remedies that help you treat foot pain

8 home remedies that help your to remove foot odor

10 tips that treat foot blisters

Want More Content Like This In Your Inbox?

Join The Discussion

JOIN THE CONVERSATION
Comments JOIN THE CONVERSATION