6 Ways to Help Prevent Plantar Fasciitis
Fortunately, there are steps that you can take to prevent
plantar fasciitis occurring, to prevent the condition
worsening and to prevent plantar fasciitis returning
in the future. These are simple strategies that you
can incorporate into your lifestyle and exercise regime
to prevent this painful foot condition interfering with
If you have a history of plantar fasciitis, these strategies
will help to ease the pain and to prevent it returning.
If you have experienced foot and heel pain, but it hasn't
been diagnosed as plantar fasciitis, they will ease
your discomfort and help to avoid more serious problems.
1. Take good care of your feet.
Always wear good quality shoes that support the arches
of your feet and cushion the heels. If you work in a
standing position, particularly on hard surfaces, place
a thick rubber mat under your feet to cushion your them
and reduce stress and strain to your feet, ankles and
calf muscles. When standing for any length of time,
alter your position periodically and shift your weight
from one foot to the other. If you continue to have
problems at work, speak to Human Resources about finding
2. Exercises for your feet.
There are specific plantar fasciitis exercises that
stretch the Achilles tendon, the calf muscles and the
plantar fascia itself. Many people find that doing these
strecthes before going to bed, prevents the pain that
commonly occurs when taking the first few steps the
following morning. Form the habit of doing specific
plantar fasciitis exercise morning and night to prevent
a repeat attack and for relief from pain. It is also
important to stretch the tendons and ligaments in your
feet, legs and ankles before you start any form of exercise.
3. Maintain a healthy weight range.
Extra weight puts added strain on all the ligaments
of the body but especially on the ones in the feet.
Maintaining a healthy weight will ease the burden on
your feet and help to prevent plantar fasciitis. You
will also have the added benefits of extra energy, feeling
and looking better than when you were overweight.
4. Get regular exercise.
Establishing sensible exercise habits, by doing at least
30 minutes of moderate activity on most days of the
week, will help to strengthen all your muscles. Other
benefits of regular exercise include improved heart
and respiratory health, increased energy, improved mental
function and feeling of well-being. Exercise to your
fitness level and increase the time and intensity gradually
and only when you feel ready. Make sure the shoes you
wear for your chosen form of exercise are correct for
that activity, fit you well and support your heels and
arches. If you don't know where to start with regular
exercise, try a 30 minute walk of moderate intensity,
around your neighbourhood four to six days a week.
5. Choose your exercise wisely.
The type of exercise you do may actually be contributing
to plantar fasciitis. Runners are particularly prone
to developing the condition, especially if they run
on the road or other hard surfaces. Buy the best sports
shoes you can afford and make sure they are designed
for the type of activity you mostly do. If you feel
pain, rest and ice the affected area and change to a
different type of activity until the condition eases.
If your preferred activity seems to be the cause, alternative
with another. If you run or jog, try to run on grass
or dirt rather than cement or hard surfaces.
6. Avoid bare feet.
Many people love to kick their shoes off and go around
the house bare-foot. This is not recommended for those
who have suffered from plantar fasciitis in the past
because there is no support for the arch of the foot.
To help prevent the condition, get into the habit of
slipping on supportive footwear as soon as you get out
of bed and leaving them on all day. Slipper and flip-flops
do not give support to the foot and can cause stress
which may lead to plantar fasciitis.
Take on these 6 ways plantar fasciitis can be prevented
to ease the pain of the condition, prevent it getting
any worse and to prevent it returning in the future.