Did you find that the foot was very painful after the end of a lot of exercises, or did you find foot pain after getting up? According to the research, in people who like long-distance running, basketball, football, dancing, etc., they have a lot of pressure on the heel and the attached tissue, which can easily cause foot disease. Plantar fasciitis is the most common foot disease. According to the National Institutes of Health, 30% of people in the United States have foot diseases such as tendinitis and heel spurs, while those suffering from plantar fasciitis account for 80% of foot diseases.

What is plantar fasciitis?

The plantar fascia is a reticular ligament located beneath the skin of the sole. It connects the front of the foot with the heel and supports the arch of the foot to withstand the tension and pressure on the foot. However, once the floor ribs are subjected to excessive pressure, the tissue will be damaged or even torn, resulting in plantar fasciitis, resulting in stiff and painful heels.

Plantar fasciitis is a chronic foot disease that may affect the walking posture due to foot pain over a long period of time, resulting in improper foot force, causing pain in the waist, hips, knees, and ankles. The plantar fascia can also be said to be a repeated strain of the foot muscles. After rest and stretching, the pain in the feet will be relieved, so many people will ignore or not pay attention to plantar fasciitis. In fact, plantar fasciitis has always existed and has not really improved and treated. It will still recur, and if it is serious, it will affect the normal walking of the human body and even arthritis.

Factors arising from plantar fasciitis

It is difficult to directly determine the cause of plantar fasciitis. However, according to the observation of the cause of the patient, the following conditions are highly susceptible to plantar fasciitis:
1. A lot of repetitive foot activities (running/heavy movement/long walk)
2. The foot arch is too high or too low
3. Obesity or overweight
4. The calf muscles are tense and it is difficult to control the feet to bend
5. Female pregnancy, especially in late pregnancy
6. Long-wearing uncomfortable, deformed shoes
7. Exercise on hard ground
8. Frequent barefoot exercise

foot arch

Daily manifestations of plantar fasciitis

1. After getting up or sitting for a long time, the first steps taken, the pain in the foot is very serious. Because after a long rest, the plantar fascia is no longer under pressure, it will be in a shortened state, and the sudden force on the foot will cause a large pulling force on the plantar fascia and cause pain.

2. During a large amount of foot movement, the plantar fascia will repeatedly withstand large tension and pressure, usually near the heel, and the pain will increase and persist.

3. Patients with flat feet have a higher prevalence than those with normal arches. The flat feet are arched downwards, and the pressure on the feet is twice as high as that of normal people when walking or exercising. That is to say, a patient with a flat foot walking 1 km is equivalent to a normal person walking 2 km.

Plantar fasciitis self-test method

You can do a simple test of your feet at home to determine if you have plantar fasciitis. One way is to observe the walking situation after the morning. Observe whether the first step after getting out of bed feels obvious pain at the heel, then continue walking and check if the pain is gradually reducing. If it is, it is likely to have plantar fasciitis.

Another method is the knee bending test. Sit in the chair, bend your knees, place it on the other knee, and press the curved heel with your thumb. If you feel very painful, there is a high probability of developing plantar fasciitis.

Use the arch sleeves to prevent and relieve arch fasciitis

You may have heard that plantar fasciitis can be cured. The reason may be that athletes on the field were forced to retire after suffering from plantar fasciitis, but they soon reappeared on the court. They have many experts who have helped and taken effective methods to achieve cure. However, for those who lack continuous and effective follow-up treatment by experts, they can only get help based on the various treatment recommendations provided.

Robert Conenello, a podiatrist from New York, DPM, believes that actually slight plantar fasciitis is greatly relieved at home. Over-the-counter arch support can provide support for the plantar fascia and relieve pain in the foot. Now we discuss arch support that can prevent and relieve plantar fasciitis - the arch sleeves.

The arch sleeves are used in the past by people with plantar fasciitis, but it is now also used by people with frequent foot pain and frequent foot movements. The arched sleeves provide extra support for the feet of these people to prevent and relieve plantar fasciitis.

arch sleeves

Benefits of using arched sleeves

1.Support arch

There are three arches in the arch area between the toes and the heel, including a lateral anterior arch and two longitudinal medial and lateral arches that are shaped like an arch to withstand the weight of the body and support the human body. The ability to give the foot movement, while the arch sleeves provide support for the arch area, especially during exercise, which greatly reduces the lateral and longitudinal forces of the arch.

2. Increase blood circulation

If the blood circulation of the foot is not timely, the blood can not effectively circulate between the foot and the heart, and the nutrients and oxygen required for the foot can be easily caused by foot cramps and even varicose veins. The highly compressed arch sleeves compressed the area sleeves, increasing blood circulation to the foot, quickly and efficiently delivering nutrients and oxygen to the foot area, helping to restore the arch muscles and avoid cramps and varicose veins.

3. Relieve heel swelling

When running, the foot exerts a force on the ground and the ground also exerts a reaction force on the foot and the sole of the foot bears two forces. A saw is created between these two forces, and once the force exceeds the range of the arch, it can cause heel pain. However, the arch sleeves can weaken these forces, and it can absorb the pressure and the tension of the arch, effectively alleviating the inflammation of the plantar fascia due to the pressure, thus relieving the swelling and pain of the heel.

4. Even foot force

If you have symptoms of foot pain, you may find that your foot pain only occurs on one foot, which means that when you exercise, the pressure and strength of the two feet are uneven. The pressure on the foot will be greater than the pressure on the other foot. The arched sleeve provides pressure support for the foot so that the force and gravity generated by the foot during the movement can be evenly distributed throughout the foot, avoiding uneven force on the foot or body strength on one foot. Induced foot pain.

5. Reduce lactate levels

When the body is strenuously moving, the moving muscles will need more oxygen to support. When the oxygen released by the body does not meet the energy required for exercise, the copper propionate in the human body is converted into lactic acid, which decomposes glucose and produces energy. However, the body's lactic acid level is increased, which is easy to cause muscle soreness. The arch sleeves can improve the blood circulation by compressing, which can cause the body to metabolize lactic acid, thereby reducing the level of lactate, alleviating muscle soreness and relieving the fatigue of the foot muscles.

Stretching exercise using arched sleeves

Wall stretching method

It is undeniable that plantar fasciitis is most likely caused by excessive muscle tension around the feet and causes pain. Therefore, we can perform some stretching exercises on the feet while wearing the arch sleeves to relieve the tension of the feet and calf muscles. The wall stretching method is very simple, you only need one wall to do it. First, stand at a distance of one meter from the wall, then the palms close to the wall to form a triangle; second, the sick feet remain straight and the other foot bends the knees; then, the soles of the feet remain flat on the ground; Hold for 10 seconds to 20 seconds, when the heel and calf of the sick foot will feel stretched. The above actions can be performed alternately, repeating 3 to 5 times.

stretching exercise

Foot press

The flexibility of the toes is enhanced by proper foot massage, which also relieves pain in the feet. Prepare a suitable chair that is the same height as your knees. The first step is to sit on the chair and place the sick foot on the knee of the other foot. In the second step, bend the toe. You should see a concave place on the sole of the foot. The third step is the hand fixes the sole of the foot, and the other hand massages the depression with the thumb; in the fourth step, the area is pressed hard and repeated several times; finally, the foot is relaxed, the arch sleeves are put on, and the muscle is restored.

The arch sleeves only compress the area of the arch. Although it does not provide all-round support like an orthosis, it can be worn all day long, even when sleeping. The pain in the foot can be relieved and treated at any time. Daily work and life have too much impact. Usually, the arch sleeves have the function of moisture-wicking and do not hinder the wearing of socks and shoes for running, pregnancy, basketball, and other sports.