When you spend all day working on your feet, you are more likely to suffer from foot conditions like plantar fasciitis. A tightening of the fibrous band of connective tissue that runs along the underside of your foot, plantar fasciitis can be quite painful.
However, ways exist to manage your discomfort without having to give up your job: wearing the right shoes, stretching, and relying on ice and NSAIDs to fight inflammation as needed.
Look for Good Quality, Supportive Shoes
Often, plantar fasciitis develops when you wear worn out, non-supportive shoes to work. To manage the condition and prevent flare-ups, look for a new pair of work shoes with the following qualities.
Good Arch Support
Plantar fasciitis is especially common in people with high arches who do not wear shoes with enough arch support. When you wear an overly flat shoe, you have a constant, downward pressure on the plantar fascia, which runs along your arch, leading to irritation and soreness.
Look for a work shoe that has a padded section along the arch. If you have high arches, buy shoes made specifically for wearers with high arches. When you put the shoe on, your arch should rest directly on the arch support - no empty or hollow space should exist under your foot.
A Small Heel
Wearing high heels to work can make matters worse. However, a work shoe with a little bit of a heel can take some pressure off of your plantar fascia, allowing it to heal even though you're still on your feet everyday. To be clear, you don't want heels here - just a comfortable work shoe that is a little higher in the heel than in the toe. The heel should be broad so that weight evenly distributes across your foot.
Cushioning in the Heel
The best work shoes for plantar fasciitis also feature plenty of cushioning in the heel. This can make mornings more comfortable when your heels and arches feel stiff. Shoes with removable cushioning in the heel are even better since you can remove and replace the cushion once it compacts.
Big, heavy work boots can make plantar fasciitis worse since they strain your heel and arch each time you lift your foot. To manage your pain and prevent flare-ups, look for lightweight shoes. You should not feel as though lifting your foot is an effort with the shoes on.
Stretch as Needed
In the morning, and during the day when your plantar fascia begins to feel tight, stretching can provide some relief. Try to take a few minutes to stretch during your lunch break and again before you drive home from work.
An easy way to stretch is to stand on the edge of a stair. Hang your heel off the edge of the stair, and sink your weight down into your heel. Hold this position for a few seconds, feeling the stretch through your calf and arch. Another good stretch involves looping a towel around your bare foot and then pulling on the towel with your hands to fold your toes and forefoot towards you.
Relieve Inflammation With Ice and NSAIDs
The pain of plantar fasciitis is often because of inflammation. If you are able to bring the inflammation down, the pain will also ease. At the end of the day, try icing your arch and heel. The cold will reduce inflammation. Just immerse your foot in a bucket of ice water for 10 minutes, or roll a frozen water bottle under your foot.
Also talk to your doctor about using over-the-counter pain relievers, like ibuprofen or naproxen, when you suffer a plantar fasciitis flare-up.Once you have the right shoes and get a good stretching and ice routine down, you should notice your plantar fasciitis symptoms start to diminish. If you want good quality work shoes in Pewaukee area, check out Workshoe Outlet. We work with each customer one-on-one to ensure you find the perfect work shoes for your situation.