The plantar fascia is a thick web-like ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot and helps you walk.
For people that spend prolonged periods standing, their plantar fascia ligaments experience a lot of wear and tear and can get damaged, leading to inflammation. This inflammation causes heel pain and stiffness. .
Here are a few tips to help with this:
Wear shoes with adequate arch support: Wear shoes that are well padded and support the arch of your foot. Discard old running shoes and wear new ones. Rotate work shoes daily. Avoid wearing flat shoes or shoes that have hard soles. Soft, rubber-soled shoes will suit you best, coupled with inner soles that absorb impact. You can obtain special insoles suited to help in this at a chemist or Bata shops.
Avoid standing for long periods: Standing for long puts a lot of strain on your plantar fascia. This promotes inflammation and causes pain. Take time to sit while teaching.
Stretch your feet well: Stretch your feet and legs well before taking part in exercise. Always remember to stretch the plantar fascia and calves again after exercise.
Avoid Hard surfaces: Avoid walking barefoot on hard surfaces as well as exercising on hard surfaces as this causes strains on your plantar fascia.
Ice your feet: Apply ice for 20 minutes after high impact activities and at the end of your day.
Pace yourself during physical activity: Regulate daily activities and increase tolerance through gradually increased physical activity by breaking an activity up into active and rest periods. Rest periods are taken before significant increases in pain levels occur.
Rest as much as possible: Rest when you feel tired or when your muscles ache.
Wear a night splint: A special device that stretches the foot while you sleep.