For someone who has had plantar fasciitis in the past, a number of measures are commonly recommended, including: Stretching, such as calf or toe stretches Moderating the distance and duration of walking or running Wearing footwear or shoe inserts to provide support and cushioning For those who have never had plantar fasciitis, there are no well-established ways to prevent it, though the measures listed above may be helpful.
Prevention of plantar fasciitis is applicable even to people who have being infected before because the condition can reoccur. The preventive tips include; getting enough rests, stretching your feet, putting on night splints, loosing excess weight, wearing the right shoes, investing in custom orthotics and seeking help upon the 1st sin of pain.
Maintain a healthy weight. Carrying extra weight can put extra stress on your plantar fascia. Choose supportive shoes. Don't wear worn-out athletic shoes. Change your sport. Apply ice. Stretch your arches.
Treatment for early Presentation 1. Active Rest/Active Modification 2. Soft Tissue Massage /Dry Needling/joint mobilization 3. Foot/Ankle Taping /Self Taping. 4. Compression sleeve 5. Footwear recommendations 6. Footwear Management 7. 5-10mm Heal raises into shoes 8. Home treatment-ice/heat/self massage 9. Strength and Stretch program 10. Running or walking technique 11. Return to Running or Walking Program 12. Referral to physio for higher level core /glut/dynamic strength if required.
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