5 Ways to Prevent Plantar Fasciitis

Your plantar fascia is a thick band of tissue that runs from the base of your toes to your heel. It absorbs shock with each step and supports your body weight. 

Over time, that band of tissue can become frayed and strained, and when that happens, you have plantar fasciitis. You’ll likely feel pain in your heel, especially first thing in the morning. It improves throughout the day, then worsens again in the evening. 

At the Podiatry Institute of Southern California, Dr. Albert Nejat and our staff are experienced in recognizing and treating plantar fasciitis. We’ve put together this list of tips that may help you avoid developing plantar fasciitis. 

1. Everything is connected

It may seem odd to stretch your calves to protect your feet. However, your plantar fasciitis is connected to your calf muscle by your Achilles tendon. If your calves are tight, they pull on your Achilles tendon, which pulls on your plantar fascia. That stretching pulls on tissue, stretching it and making it more vulnerable to small tears. 

Add calf stretches to your daily routine. Doing so can reduce the likelihood of developing plantar fasciitis or limit flare-ups if you already have it. 

2. Choose footwear carefully

Do you love high-heels? Your feet (and back) don’t. Wearing high-heels puts your foot in an unnatural position and places extra pressure on your plantar fascia. 

Wearing heels increases your risk of strain and overuse injury. If you simply can’t bear the thought of getting rid of all your favorite heels, consider reducing how often you wear them and for how long. 

3. Work out wisely

Depending on the type of exercise you prefer, it may be beneficial to switch things up. For example, if you jog most days, consider adding in some cross-training to reduce the wear on your feet. Similarly, if you exercise daily without taking rest days, it can take a toll on your feet. 

Try adding cycling, flexibility training like yoga, or water-based exercises to your regular rotation to give your feet a break and allow the plantar fascia to heal. 

4. Consider orthotics

If you’re experiencing foot pain, we recommend visiting Dr. Nejat for an evaluation. If you have plantar fasciitis, you may benefit from custom orthotics to help distribute your weight evenly and reduce pressure on your feet. 

5. Manage your weight

If, like most Americans, you are carrying a few extra pounds, losing some weight can help protect your feet. Being overweight puts extra pressure on your joints and on your plantar fascia. 

Treatments for plantar fasciitis

If you’ve already developed plantar fasciitis, following the tips above can still help. However, if lifestyle changes are insufficient, we offer medical treatment. 

Some common treatment approaches include: 

• Resting your feet
• Applying ice
• Using nonsteroidal anti-inflammatory drugs (NSAIDs)
• Wearing a splint at night
• Injection therapy 

Working with an experienced and highly qualified provider like Dr. Nejat is the best way to manage the foot pain that accompanies plantar fasciitis, allowing you to return to your daily activities and enjoy the things you love. 

Schedule your appointment at the Podiatry Institute of Southern California today.