| You can Prevent Plantar Fasciitis
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You can Prevent Plantar Fasciitis

You can Prevent Plantar Fasciitis

If you are suffering from stubborn heel pain, that doesn’t seem to go away, it could be due to plantar Fasciitis. When it hurts to stand or walk, even the simplest of tasks can become challenging for you. Read on to know more about plantar fasciitis prevention and treatment.

Plantar Fasciitis

Plantar Fasciitis is a condition in which the plantar fascia or the ligament that runs from our heels to our toes becomes inflamed or swollen. The plantar fascia is one of those parts of the body which get injured due to overuse. The ligament may get stretched and suffer tiny tears during running or walking.

While an experienced podiatrist, such as at Oasis Foot and Ankle Clinic in Phoenix, can treat Plantar Fasciitis, here are a few things you can do to prevent this condition and heel pain.


Before exercise, gentle stretching of the Plantar Fascia can reduce the likelihood of a tear.

  • Wall Press – Find a wide, flat wall with plenty of space. Remove any footwear and put one foot forward at the base of the wall, and one backward, behind you. Put both hands on the wall and push as if you were trying to move the whole thing. Feel the stretch along the arch of your feet. Hold this for about 30 seconds, then switch feet.
  • Sit down with your legs spread in front of you as in a V-shape. Reach forward and grab your toes. Hold this for about 30 seconds. You can do this every day, or before exercise.


If you are already experiencing pain, here is what you can do. Place a bottle of water in the freezer and let it freeze completely. Take the bottle out and place it on the floor. Now sit down and roll the bottle up and down the bottom of your feet for a few minutes each. The rolling motion will stimulate blood flow which promotes healing and the ice will reduce swelling and pain.

If this does not help and the pain persists, be sure to visit a podiatrist.

If you are looking for plantar fasciitis treatment and ankle injuries treatment in Arizona, consult one of the best ankle surgeons in Phoenix at Oasis Foot and Ankle Clinic at 602-993-2700 Now.

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