Plantar Fasciitis Prevention Tips

plantar fasciitis prevention

The plantar fascia is a long, thick ligament on the bottom of the foot that supports your foot’s arch and acts as a shock absorber. Plantar fasciitis develops when tension builds up in that ligament, creating inflammation and pain.

The cause of plantar fasciitis isn’t always clear, but it is most often the consequence of poor foot biometrics, such as overpronation, high arches, and overuse injuries. What often starts out as a minor nuisance can quickly grow into a chronic injury if left untreated.

To prevent plantar fasciitis from developing or getting worse, try practicing these preventative measures to put your best foot forward.

3 Ways to Prevent Plantar Fasciitis

Stay Active

By maintaining a healthy weight and staying active, you can minimize the stress placed on your plantar fascia. If you work at a desk, take a few breaks throughout the day to get up and walk around. If your profession requires you to be on your feet, do a few exercises to strengthen your hips, legs, and ankles. Building up these muscles will help improve your body’s stability and reduce your risk of injury.

Upgrade Your Shoes

Avoid walking around barefoot or in flat-footed and worn-out shoes. The lack of support from shoes that are flat and battered can put undue pressure on the plantar fascia. Consider arch-supporting footwear when shoe-shopping or buying foot insoles to protect your feet.

Stretch it Out

When the foot arches, calves and Achilles tendons are tight, they tug and tax the plantar tendon. Stretching, foam rolling, and using a lacrosse ball can help relieve this tension. Start getting into the habit of stretching those muscles after long periods of rest, such as first thing in the morning.

Put Your Best Foot Forward

For persistent or acute plantar fasciitis pain, schedule an appointment with Airrosti. While ice, rest, orthotics, and pain relievers may temporarily ease your discomfort, the injury may reoccur unless you address the underlying cause. Airrosti providers are plantar fasciitis experts, using manual therapy and exercises to strengthen those weak and tight muscles. Our providers can determine the root cause of your pain and treat it directly at its source, so you can run, dance, and live pain free.


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