That sharp, stabbing pain in your heel, especially first thing in the morning? It could be plantar fasciitis (PF), a common and often frustrating condition that many active folks experience. At Bellefleur Physio in Ottawa, we see this frequently and want to help you understand it and, more importantly, prevent it from side-lining your fitness goals.
What Exactly is Plantar Fasciitis?
Plantar fasciitis involves inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This fascia supports the arch of your foot and plays a crucial role in walking and other movements. When it’s overstretched or subjected to excessive stress, it can develop tiny tears, leading to pain and stiffness.
Surprising Exercises That Can Contribute to Plantar Fasciitis
While plantar fasciitis can sometimes develop without a clear trigger, certain types of exercises can increase your risk, especially if proper precautions aren’t taken:
- Running: The repetitive impact on hard surfaces can put significant stress on the plantar fascia.
- Prevention: Invest in well-cushioned running shoes that provide good arch support. Gradually increase your mileage and incorporate rest days. Warm up properly with dynamic stretches and cool down with static stretches, focusing on the calf muscles and plantar fascia. Consider running on softer surfaces like trails or treadmills occasionally.
- Jumping and Plyometric Exercises (e.g., box jumps, burpees): These high-impact activities involve forceful landings that can strain the plantar fascia.
- Prevention: Ensure you have adequate lower body strength and stability before incorporating plyometrics. Start with lower impact variations and gradually increase intensity. Pay close attention to proper landing technique, aiming for a soft and controlled landing. Wear supportive footwear.
- Exercises with Sudden Direction Changes (e.g., basketball, tennis): The quick stops, starts, and lateral movements can place uneven stress on the foot.
- Prevention: Wear shoes specifically designed for the sport that offer good lateral support. Strengthen the muscles around your ankles and feet to improve stability. Warm up with agility drills and ensure proper technique during movements.
- Squats and Lunges (especially with heavy weights): While generally beneficial, improper form or excessive weight can overload the plantar fascia, particularly if you have flat feet or tight calf muscles.
- Prevention: Focus on maintaining proper form, ensuring your weight is evenly distributed across your feet. Gradually increase the weight you lift. Incorporate exercises to strengthen your arch muscles and stretch your calf muscles regularly.
- Prolonged Standing or High-Impact Aerobics: Activities that involve extended periods of weight-bearing can fatigue the plantar fascia.
- Prevention: Wear supportive shoes with good cushioning if your job requires prolonged standing. If participating in high-impact aerobics, choose lower-impact modifications when needed and ensure your footwear provides adequate support.
Listen to Your Body is Key!
Pain is your body’s way of telling you something isn’t right. Don’t push through heel pain. If you experience discomfort, reduce the intensity or stop the activity and allow your feet to rest.
Ready to Address Your Foot Pain?
If you’re experiencing heel pain or want personalized advice on preventing plantar fasciitis while staying active, the experienced physiotherapists at Bellefleur Physio in Beechwood Ottawa are here to help. We can assess your condition, identify contributing factors, and develop a tailored treatment and prevention plan to get you back on your feet comfortably.
Contact Bellefleur Physio today to set up an appointment and take the first step towards pain-free movement!
