plantar fasciitis
Plantar Fasciitis: Treatment and Prevention for Active Adults
Struggling with foot pain or plantar fasciitis? Discover expert-approved treatment and prevention tips from HYACK S&C to keep you moving pain-free.
What Is Plantar Fasciitis?
Plantar fasciitis is a common and painful foot condition caused by inflammation of the thick band of tissue (the plantar fascia) that runs across the bottom of your foot and connects your heel bone to your toes. It's especially common among runners, gym-goers, and anyone on their feet for long periods—sound familiar?
At HYACK S&C, we often see members experiencing foot pain due to overuse or improper footwear. Left untreated, plantar fasciitis can sideline your workouts and daily routine.
Symptoms to Watch For
Sharp heel pain, especially in the morning
Discomfort after standing or walking for long periods
Pain that decreases with movement but returns after rest
How to Treat Plantar Fasciitis
✅ Rest & Reduce Activity: Take a break from high-impact exercises like running or jumping. Try lower-impact alternatives like cycling or swimming.
✅ Stretching: Focus on calf, Achilles tendon, and plantar fascia stretches. Hold each stretch for 30 seconds and repeat 3 times a day.
✅ Footwear Upgrade: Ditch flat, unsupportive shoes. Invest in proper athletic shoes with good arch support and cushioning.
✅ Ice Therapy: Apply ice to the heel for 15-20 minutes a few times per day to reduce inflammation.
✅ Massage & Rolling: Use a tennis ball or frozen water bottle to roll under your foot. This helps relieve tension in the fascia.
How to Prevent Plantar Fasciitis
Warm up before workouts (especially leg-intensive days)
Incorporate foot and calf mobility into your weekly routine
Replace old shoes every 6–9 months if you train regularly
Gradually increase intensity during workouts to avoid overuse injuries
When to See a Professional
If pain persists beyond a couple of weeks, it’s time to speak with a physiotherapist or foot specialist. Ignoring symptoms can lead to chronic pain and longer recovery times.
Get Support from HYACK S&C Fitness Experts
At HYACK S&C, we work with members of all fitness levels—including those recovering from or managing plantar fasciitis. Whether you need movement modifications or help building a safe routine, were here to help!
