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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 onset of pain in the heel area It usually increases in the first steps of the day, after a sustained standing or a long walk. In addition, in many cases pain 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 dorsiflexion of the ankle
  • Shortening of the triceps surae
  • Systemic diseases (rheumatoid arthritis, ankylosing spondylitis, diabetes ...)
  • Excessive pronation
  • Flat feet or cavos
  • Weak foot musculature
  • Use of inappropriate footwear for sports practice
  • Inappropriate sports technique
  • Overuse

Treatments Plantar Fasciitis

Among the most recommended treatments that we can carry out, we find the eplantar fascia stretches and the muscles of the legs, as well as stopping the activity that causes 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 choosing the 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, physical therapist). A poorly treated injury can lengthen your recovery more than you would like.

Laura García Cervantes

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

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