Plantar fasciosis is an injury to the sole of the foot that can affect both the plantar fascia and nearby related structures: tendons and flexor muscles of the toes and ankle, bones and joints of the ankle and toes, ligaments of the ankle and foot, and nerves that give sensation and control to the sole of the foot.
Current scientific evidence shows us that it is very important to take care of our feet in order to eliminate the unwanted symptoms, as all the structures mentioned above are used on a daily basis and suffer continuous stress as our weight is placed on them.
Whether or not you see a professional for help and are undergoing treatment, here are some simple tips that can help reduce symptoms:
- Follow a balanced diet and keep active.
- If you are overweight, reduce your weight to relieve mechanical stress.
- Avoid completely flat shoes and high heels.
- Shoes should be wide at the toe to give more freedom and a better position for the toes.
- Use silicone toe spacers to increase mobility and space between the toes, thus achieving a better position and support base.
- In the mornings, when it hurts the most, before planting the foot, move the toes and ankle to warm them up and then support them little by little until the pressure is tolerated.
- Perform specific therapeutic exercises prescribed by a physiotherapist.
- See an experienced physiotherapist and receive treatment.