Be careful with plantar fasciitis, what can we do to prevent it?

We give you a global vision to prevent this painful injury

The dreaded and painful Plantar fasciitis It is a very common condition in athletes who practice activities with impact (runners, triathletes, jumpers, etc.).  

Plantar fasciitis is characterized by gradual appearance of pain in the heel area which usually increases in the first steps of the day, after a sustained standing or a prolonged march. In addition, pain often decreases with activity but worsens once it stops at the end of the day.

Causes of Plantar Fasciitis

 The causes that cause plantar fasciitis are very varied, some of the most frequent are the following:

  • Age
  • Overweight or Obesity
  • Decreased ankle dorsiflexion
  • Shortening of the triceps sural
  • Systemic diseases (rheumatoid arthritis, ankylopoietic spondylitis, diabetes ...)
  • Excess pronation
  • Flat feet or cavos
  • Weak foot muscles
  • Inappropriate footwear for sports
  • Inadequate sports technique
  • Overuse

Treatments Plantar Fasciitis

 Among the most recommended treatments we can carry out, we find the eplantar fascia stretches and of the muscles of the legs, as well as the stop of the activity that causes the pain.

Subsequently, it is advised start with strengthening exercises of said musculature to prevent future occurrences.

 Therefore, if you want to prevent this ailment we advise you:

  • Follow a recommendation for the election of shoes shorten with your activity and your characteristics
  • conduct a training scheduled by a professional to avoid excess volume and intensity
  • Avoid very hard surfaces (sidewalks, asphalt)
  • Perform strengthening exercises at least 2 times a week
  • Perform emuscle stretching of the lower train

 How much the pain appears, turn to a professionall (doctor, podiatrist, physiotherapist). A badly treated lesion may lengthen your recovery more than you would like.

Laura García Cervantes

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