Spring is in the air, and that means Minnesotans are generally more active and spending more time outside as the days get longer and the temperatures warm up. This increase in activity is great for your overall health, but it can also lead to related issues if you’re not careful. One such overuse injury is plantar fasciitis. In today’s blog, we share five tips for preventing plantar fasciitis issues in the spring.
Springtime Plantar Fasciitis Prevention
Here are five ways the spring season can contribute to the development of plantar fasciitis, and what you can do to prevent it.
1. Shoe Support – Don’t just throw on your sandals and head out into the warm weather. A lot of sandals offer minimal arch support, a crucial area in the onset of plantar fasciitis. Make sure you have supportive shoes that are designed to cradle your arch appropriately. If you’re having trouble finding a pair to support your flat feet or high arches, consult with a foot specialist or an in-store shoe expert.
2. Activity Levels – Another trigger for plantar fasiciitis is overuse and repeated stress. It can be tempting to take your workout outdoors or to go for a long springtime run on the trail, but you need to be smart about ramping up your activity levels. Slowly increase your work load so that your body is prepared for it. If pain develops, cut your activity short and give your feet some time off from strenuous exercise.
3. Stretching – Foot and calf stretches are very important in helping to prevent plantar fasciitis, so get in the habit of stretching before and after activity. This will help loosen the plantar fascia on the bottom of your foot and help to prevent tearing and inflammation. It can be easy to want to jump straight into activity as the temps get warmer, but give yourself a couple of minutes before and after activity to stretch out your foot and calf muscles.
4. Rest – Rest is one of the better treatment options for plantar fasciitis, because if you never give the fascia time to heal, the inflammation will hang around and cause continued pain. It can be hard to take some time off from physical activity when the weather is nice, but it’s better to miss a couple practices and games than to try and play through the injury and suffer a significant tear that requires surgery or significant time off.
5. Visit A Doctor – Finally, we tend to get busier during the springtime as the daylight provides more time to be outside and meet with friends and family, so sometimes it can seem like a burden to take time off and see a doctor if you’re dealing with foot pain. Don’t just try to push through plantar fasciitis pain, because it’s not going to go away without concentrated treatment. If you’re truly interested in helping address your plantar fasciitis, set up a consultation with a foot specialist today.
