4 Office Habits That Can Help Solve Plantar Fasciitis
Plantar fasciitis is a foot condition that affects many active people, especially runners. While the time you spend in the office might feel like a relief from the pain of plantar fasciitis, sitting for several hours a day can actually make this condition worse in the long run. Here are a few habits you can adopt at work to help you beat plantar fasciitis for good.
1. Use a Massage Ball at Your Desk
When you have plantar fasciitis, scar tissue develops along the sole of the foot. It is very important to break up this tissue to allow the fascia to heal.
While you are sitting at your desk, slip your shoe off and roll your foot on a spiky massage ball to get rid of the crunchy scar tissue that is so common with this condition. Massaging your foot also boosts blood circulation, which speeds up healing.
2. Take Regular Breaks
As anyone with plantar fasciitis knows, this condition is most painful when you get up after sitting or lying down for a long time. Athletes often have overdeveloped calf muscles that pull their foot into a pointed position while they relax, which can cause the plantar fascia to tighten up. When you take your first step, the movement wrenches the tight fascia, causing pain.
Avoid this problem by taking regular breaks from your desk. Set a timer to remind you to get up and move around several times throughout the day. There is no need to go for a long walk. Simply taking a few steps is enough to prevent tightness and help you avoid pain when you get up from your desk at the end of the working day.
3. Stretch Your Calves
Sports podiatrists recommend calf stretching as the main treatment for plantar fasciitis. However, it can be difficult to remember to stretch regularly. If you work in an office, a good way to fit in your stretches is to do them every time you go to the toilet or make a cup of tea. The more time you spend stretching your calves, the faster you are likely to recover.
4. Wear Flat Shoes
High heels might look great when paired with business dress, but they are a major cause of calf tightness. Always wear flat shoes in the office. If your company dress code requires you to wear heels, ask your sports podiatrist for a letter explaining that you have a medical condition that requires you to wear flat shoes.
