Three Ways To Take Control Of Your Plantar Fasciitis

Published: 26th January 2012
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Ever pause to think about how many people have difficulties with their plantar fasciia? The number is stupefying. Plantar fasciitis, plantar fasciosis, plantar fascia complications arising from various foot tendon problems... the list goes on and on. Anybody who spends a lot of time on their feet, does a lot of running or jumping, or is older than about forty-five is at greater risk than those who do not fall into these categories. But here are some hints to maintain your plantar fascia in as good and pain-free a condition as possible.

To start with, why not take a good look at your nutrition? Any sort of fasciitis (plantar fasciitis included) means that inflammation exists in the organ or structure. And while local inflammation is typically the result of overuse, or some type of trauma, your body can be more prone to it on a general, systemic level as well. Putting too much red meat into your body is one very familiar culprit. American men in particular tend to eat more red meat, and less fish, than they ought to. This gives rise to an imbalance in certain kinds of fats. In particular, Omega-6 fats become over-represented and Omega-3s and -9s get short shrift. Fats are important to the normal function of the body, and imbalances similar to these can make inflammation a lot more probable.

Like most things, red meat is fine in moderation. But if you're eating too much of it, try for a more balanced approach. Cut back by about one-third and make up the calories with vegetables, fish or chicken, and assorted fruits. A month or two on the new regimen and you'll be able to feel the difference. More importantly, it will be that much more difficult for inflammation to get a toe-hold into your plantar fascia.

The next thing is to make a habit of stretching regularly. With older people in particular, regular stretching can go a long way toward offsetting the waning flexibility that naturally happens as we age. And this can benefit you even if you're not eighty years old. Anyone much past the age of forty experiences some pretty shocking decreases in joint lubrication, skin elasticity and just general mobility unless countermeasures are taken to prevent these declines. Skin is difficult to deal with. There isn't much you can do about it, other than to moisturize on a day-to-day basis. But joints can be kept lubricated, and tendons and ligaments can be kept comparatively supple, with a regular program of stretching and physical activity.

Third, supplementation. Tendons and fascia are made of bands of collagen fibers. One substance that helps make collagen strong is iodine. The unfortunate fact is that a lot of people have small iodine deficiencies that they aren't even aware of. Too little of this crucial substance and all of the wear and tear that your plantar facia is subjected to each day gets to be that much tougher to recover from. The problem is that collagen gets broken down and worn out, but it isn't renewed and replaced as rapidly as it should be. The outcome is a fascia that is much more prone to injury than one that has access to sufficient nutrients for rebuilding and repair. Kelp has a lot of iodine, and there are plenty of kelp supplements on the market, but some of the best stuff comes from Iceland. Look around the internet a bit and you can find a good option.


Alex Nordach has been involved in the health and fitness industry for over 30 years and is an expert in the area of fascia and tendon structures. For cutting-edge information that isn't available anywhere else on the internet, click through to the Target Plantar Fasciitis blog at =>

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