Is it more painful than stepping on Lego? Pain in your feet as soon as you get out of bed may be "plantar fasciitis"! Therapist: Those who stand for a long time must do "3 actions" every day for prevention
With the rise of health awareness in Taiwan, many office workers will take the initiative to go to the gym or outdoor places to exercise to maintain their body shape and health after a long day’s work. It should be noted that if the symptoms of plantar pain occur repeatedly after exercise, the reason may not be simply “excessive exercise”, but may have a serious problem with “foot health” without knowing it.
The soles of my feet hurt when I get out of bed! Therapist reveals the causes of plantar fasciitis
According to statistics, the incidence rate of “plantar fasciitis” among common foot pain problems is about 10-15%, and the prevalence rate among professional runners is as high as 22%. The duration of the disease generally exceeds 6 months, and it is easy to Recurrent attacks. Among them, according to the distribution of force on the soles of each person’s feet, the pain response of both feet is also different; according to clinical statistics, about one-third of patients have obvious symptoms in both feet.
Can plantar fasciitis improve with non-surgical treatment? Will it cause permanent damage to the feet? Li Shangze, a physiotherapist at Dongxi Physical Therapy Center, said in an exclusive interview with “healthorn” that many people like to wear shoes with soft soles when traveling or walking daily, thinking that they can relieve the pain caused by walking, but they do not know that this kind of shoes This is one of the causes of plantar fasciitis. Physiotherapist Li Shangze said that soft-soled shoes not only cannot help the feet to provide sufficient support and cushioning, but if worn for too long, they can easily cause the muscles of the feet to become tight. For those who have a tendency for the arch of the foot to be too high or too low, For patients, the pressure on the soles of the feet is more likely to be exacerbated.
In addition to shoe type factors, physical therapist Li Shangze said that people with congenital abnormal arches, such as high or low arches, are prone to foot pain due to uneven stress on the soles of the feet; excessive posture If it is severe, it will easily lead to excessive overall pressure on the foot. For women and the elderly, due to the weak physiological structure of bones and muscles, the soles of the feet cannot obtain sufficient support from muscles and bones. Finally, people who have to stand and walk for long periods of time due to work reasons, such as waitresses, flight attendants, military police, or athletes, should be aware that they may be at high risk for plantar fasciitis.
Does it feel great to massage and stretch your calves every day? 3 simple tips to avoid the risk of plantar fasciitis
Physiotherapist Li Shangze advises the public that if they want to avoid the occurrence of plantar fasciitis, they can start by choosing shoes for daily use. Since Asians have wider feet, when choosing shoes, it is recommended to choose a shoe with a wide last and a forward-turned toe to facilitate walking. The outsole of the shoe should also be supportive and rigid to avoid excessive soles. Move.
In addition, you can also use your fist to hit the calf from bottom to top for 10-15 seconds to relieve the tightness of the calf, and wrap the calf with the tiger’s mouth for massage, and rotate the ankle to link the stretching of the plantar fascia. In addition, you can also try to put your feet flat on the ground, keep your heels close to the chair without leaving the ground, gently press the weight of your knees with both hands and move forward, stay for 15-20 seconds to let the calves be stretched, and you can do this 2-3 times with one foot.
However, the fundamental strategy for preventing plantar fasciitis is to thoroughly understand your own foot structure and walking characteristics. Physiotherapist Li Shangze recommends that the public can go to relevant institutions or Ah Shou stores for dynamic foot pressure testing. The on-site foot health caregivers can provide detailed information on suitable shoe selection policies and various foot health recommendations based on the test report. In general, only by understanding the condition of your feet can you effectively maintain the health of your feet and stay away from the dangers of plantar fasciitis.
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