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5 Ways to Prevent Plantar Fasciitis

Cedars Foot and Ankle Center Blog 5 Ways to Prevent Plantar Fasciitis

Plantar fasciitis is the name given to heel pain caused by tears, strains, or overuse in the plantar fascia. The plantar fascia is the band of tissue found at the bottom of the foot that connects the heel to the base of your toes. 

Pain associated with plantar fasciitis is often worse in the morning, as soon as you wake up and put weight on your foot. It generally gets better as you become more active, worsening again at the end of the day. 

To help you avoid heel pain so you can enjoy your daily activities, our expert providers at Cedars Foot and Ankle Center in Tarzana and Inglewood, California, share these five ways you can prevent plantar fasciitis from happening.

1. Stretch your calf muscles 

The calf muscles are connected to the plantar fascia via the Achilles tendon. When your calf muscles are tight, they pull on the Achilles tendon and the plantar fascia, straining it. Adding calf stretches to your daily routine helps reduce plantar fasciitis pain and can help you prevent flare-ups.

2. Switch to low-heeled shoes 

When the arch of your foot is held in an unnatural position, the force is unevenly distributed on your plantar fascia, causing some areas to overcompensate. As a result, you’re at an increased risk for strains and overuse.

Do you really have to quit your beautiful heels? While you can still wear heels, it’s best for plantar fasciitis pain to not do so on a regular basis.

3. Mix up your workout routine 

Are you a daily runner or jogger? These activities could be placing too much strain on your feet. Working out with no rest days can lead to overuse, and it prevents the muscles from recovering, including the ones resting at the bottom of your feet.

You don’t have to quit your daily exercise routine — just switch it up and work different muscles on different days to allow your plantar fascia to heal. 

4. Wear shoes with arch support

One of the risk factors for plantar fasciitis is uneven pressure on the foot. Shoes with cushioning and arch support are helpful. Wearing prescription orthotics in your shoes is another way to ensure weight is distributed evenly across your feet. 

5. Lose those extra pounds 

People who are severely overweight place more pressure on their feet on a daily basis. Losing the excess weight can make it easier for your hips, knees, and feet to do their job, pain-free. 

How we treat plantar fasciitis

Sometimes lifestyle changes aren’t enough to prevent plantar fasciitis or relieve the pain. And there’s no need to blame yourself or try harder. Moderate to severe damage to your plantar fascia does need medical attention. 

Depending on the severity of your pain and the cause behind it, our specialists may recommend:

If your plantar fasciitis pain doesn't respond to more conservative treatments, our experts may recommend a minimally invasive surgical procedure using the Topaz◊ Microdebrider Coblation Wand. This procedure entails making tiny holes in your fascia to relieve pressure and lessen pain. 

If you’re having trouble with your feet, schedule an appointment at Cedars Foot and Ankle Center. Our experts have decades of experience working with foot problems and are more than happy to examine you, advise you on prevention strategies, and get you back on your feet as soon as possible.