Upstep Answers
Our team answers your questions about the causes and treatment of various podiatric conditions, including plantar fasciitis, flat feet, foot pain, and the use of custom orthotics.
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What You Can Do to Support Your Foot That Has Plantar Fasciitis
Plantar fasciitis is characterized as the inflammation of the plantar fascia, the thick band of tissue that runs under your foot and connects the heel bone to the toes. It can be caused by several reasons, such as excessive stress to the heel, and can be extremely painful. Luckily, there are a lot of things you can do to give your heel pain some relief. Eccentric Stretching and Exercise for Plantar Fasciitis You can perform a variety of eccentric stretches and simple exercises for plantar fasciitis. Doing so can help the condition get better over time. Foot Supports for Plantar Fasciitis If the stretches and exercises aren't helping, then there are a number of different products that might be able to help you. Custom shoe inserts (orthotics) Typically prescribed by a foot doctor (podiatrist) to target the root of the problem. Sometimes, the problem is that you don't have enough arch support for your plantar fascia, or maybe you just need some more cushioning.Heel cups Similar to custom insoles, but only fit around your heel and can both offer your foot some support, as well as prevent your shoes from wearing down quicker due to incorrect gait.Suitable shoes Make sure they have firm enough outer designs and enough support to limit impact stress.Night splints These fit around your legs and progressively stretch your plantar fascia over time. The same effect can also be found with athletic tape. A Final Thought Plantar fasciitis usually goes away on its own after some time, but this doesn't mean that you can't help the problem heal. If you are experiencing any significant pain or discomfort, either utilize one of the many conditions listed here or consult with your podiatrist for a more extensive solution.
Asked a month ago
Do Insoles Help With Plantar Fasciitis Heel Pain When Weightlifting?
Plantar fasciitis is common for athletes or regular gym-goers that happens when you put excessive strain on your heel. With the use of the right insoles, you can hopefully get rid of plantar fasciitis. Why Do You Need Insoles For Plantar Fasciitis? Plantar fasciitis is characterized as heel pain that causes issues while walking, working out, or running. Insoles adjust the way your feet operate, providing great arch support and body balance to deal with plantar fasciitis. Benefits of Weightlifting With Insoles If you have plantar fasciitis, adding insoles to your weightlifting shoes could you some much-needed stability. They would help you keep the right posture, correct stability, and might minimize your heel pain if you insert them in your gym shoes. Therefore, you would end up having a safe and solid workout in the gym. Final Words Given all the benefits of insoles in treating plantar fasciitis, it is certainly worth investing. High-quality custom-made insoles can deliver the desired results.
Asked a month ago
Can Memory Foam Insoles Cause Plantar Fasciitis?
Memory foam insoles seem like a great idea when you first purchase them as there are few materials that could match them in comfort. Especially if you suffer from some form of foot or heel pain, the extra cushioning could provide some relief that you might believe is exactly what you need. Unfortunately, memory foam insoles could potentially cause more problems than they solve. Pros and Cons of Memory Foam Insoles Memory Foam is Plastic and Elastic Memory foam molds to whatever shape exerts pressure on it, and while this could be supportive in an individual with perfect form and foot design, memory foam will naturally mold to a poor gait as well. If you have slight issues with your feet, the memory foam will adhere to those errors and exacerbate them as the insoles start to degrade over time. Memory Foam Doesn’t Last Long Whereas hard-plastic insoles can last a few years without needing to be replaced, memory foam tends to degrade rapidly and so any issues that are caused by memory foam insoles can quickly become severe. Memory Foam May Cause Long-Term Issues Even if you don't have severe issues in your feet, the problems caused by memory foam insoles are not immediately noticeable and therefore not immediately attributed to the insoles. If your feet are slightly destabilized, it could lead to minor issues throughout your legs, hips, and lower back, that become more prominent over time and lead to secondary conditions such as overpronation and plantar fasciitis. You may not even notice some developed issues being directly caused by your memory foam insoles as they wouldn't necessarily feel uncomfortable compared to harder insoles. Should You Wear Memory Foam Insoles? Unless you can verify that your gait and foot position is 100% perfect, memory foam insoles seem to present more risk than reward. If you do have foot issues that need addressing with the use of insoles, consult a podiatrist as they can recommend the correct type of insole for your specific criteria. » Learn more about different kinds of custom orthotics for plantar fasciitis by reading our guide on memory foam vs. gel insoles
Asked a month ago
Can You Lift Weights With Plantar Fasciitis?
Hardly anything ruins working out quite like an injury. Weightlifting or strength training has amazing cardiovascular and muscle-building benefits, but it may be particularly hard on your feet’s musculature, joints, tendons, ligaments, and fascia. There are, however, a range of workouts of all types that can be continued while avoiding the ones that cause a plantar fasciitis flare-up. If you enjoy strength training but are unsure if you should be concerned about heel pain from strength training, keep reading. Weight-Lifting Exercises That Are Safe for Plantar Fasciitis In general, if you have plantar fasciitis, it might be a sensible move to rest your feet for a bit for pure symptom relief. However, according to a 2015 study published in the Scandinavian Journal of Medicine and Science, high-load strength training improves results in plantar fasciitis patients. Those who did high-load strength training with corrective shoe inserts recovered faster than the other 48 individuals in the study. Stick to low-impact weight-lifting exercises to help you gain strength without putting too much strain on your feet. Fortunately, you can still participate in a variety of exercises: Upper body Wide Grip Seated RowSeated Machine Shoulder PressTriceps Kickbacks and Overhead ExtensionsAssisted Pull-Ups and DipsBench press Lower body Weighted back extension Resisted leg curlResisted leg extension Most gyms feature a machine for resistance workouts like leg curls, leg extensions, and band swings that engage your leg muscles without injuring the fascia. » Read more about the best exercises for plantar fasciitis Weight-Lifting Exercises to Avoid With Plantar Fasciitis Kettle bell swing Yes, it is one of the most effective strengthening exercises available. The catch is that it necessitates flawless execution. Many people believe that this movement is solely powered by the arms, but it is actually powered by the lower body, notably the posterior chain, which includes the glutes and hamstrings. Before you begin swinging the weight, you must first understand how to move it correctly to avoid transferring pressure to plantar fascia leading to injury. High-impact exercises Any high-impact activity, overhead lifts or lifting while standing for lengthy periods of time, can increase your risks of plantar fasciitis flare-up. Avoid high load exercises such as squats, deadlifts, and powerlifting. High impact exercises induce repeated acute minuscule tears of the fascia that lead to chronic plantar fasciitis. When Should All Exercise Be Avoided With Plantar Fasciitis? In any event, remember this piece of medical advice: The human body responds well to usage, but poorly to disuse. However, stop weightlifting if you feel pain at any point in your workout. In this situation, you may induce tissue damage, establish atypical movement patterns, increase your risk of severe injury, prolong healing, or at the very least, amplify inflammatory processes. In mild cases, to avoid continued fascia damage, acclimatize slowly and allow yourself a couple days of recuperation between workouts in moderate circumstances. When strength training, use orthotics help your arch absorb extra impact and weight. Afterward, ice your heel and perform adequate stretches. The best way of stretching with plantar fasciitis is slow eccentric stretching that eases pain by lengthening the fascia.
Asked a month ago
Can Plantar Fasciitis Cause Knee Pain?
The hip, knee, and ankle form a kinematic chain that ensures proper movement. When one is affected, the chance of the others being affected increases dramatically, which means that foot problems can cause knee problems. With a case of plantar fasciitis, calcium lumps collected on the heel bone can change the way you walk, resulting in ankle and knee pain. How Plantar Fasciitis Causes Knee Pain Plantar fasciitis starts as pain that is relieved by rest but worsens with walking. As the inflammation worsens, the pain becomes more prolonged. If left untreated, it becomes chronic pain in the heel which worsens with pressure. Knee pain and plantar fasciitis are linked for the following reason: To reduce plantar fasciitis pain, the body’s biomechanics are naturally adjusted. This changes the way you walk and places extra strain on the spine and knees, which results in pain. Treatment and Management of Plantar Fasciitis The earlier the treatment of plantar fasciitis begins, the better the prognosis. The first line of management is rest. You need to get off your feet and treat the inflamed fascia with ice. If that doesn’t work, you can use non-steroidal anti-inflammatories (NSAIDs) to address the stabbing pain that comes from plantar fasciitis. Additionally, with the prescription of Upstep's podiatrists, you can receive custom orthotics for heel pain through our online store. Physical therapy management is also effective and aims to relieve pain, prevent deformity, and maintain optimal body mechanics. Its approach includes a combination of the following: Stretching and strengthening exercisesUse of orthoticsUltrasoundsIontophoresis (introducing medicinal compounds through the skin via electricity)Night splintsJoint mobilization and manipulation How to Prevent Knee Pain While knee pain can result as a secondary effect of plantar fasciitis, this will only happen when it is left untreated for long and doesn't heal on its own. Upstep designs amazing orthotics for heel pain to tackle the problem early and prevent worsening. While all knee pain cannot be prevented, knee pain from plantar fasciitis can be stopped before it begins by treating the condition as soon as symptoms manifest.
Asked a month ago
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