How to prevent plantar fasciitis

plantar fasciitis

Plantar fasciitis is a very common condition that affects the feet.

It’s characterized by pain in the heel or arch of the foot and can make everyday activities such as walking, running, or standing a challenge.

While the condition can be treated with rest and physical therapy, it can also easily recur if certain precautions are not taken.

In this post, we’ll discuss some tips for preventing plantar fasciitis from recurring.

Maintain a healthy weight

Carrying excess weight can put a lot of stress and pressure on your feet.

It may lead to the development of plantar fasciitis or make an existing condition worse.

Maintaining a healthy weight through exercise and a balanced diet can reduce the risk of recurrence.

Wear supportive shoes

Wearing shoes that provide adequate arch support and cushioning is essential in the prevention of plantar fasciitis.

Avoid flip-flops, high heels, and worn-out shoes that do not provide enough support.

Look for shoes that fit well and have a sturdy sole and a firm heel cup.

Stretch regularly

Performing exercises that stretch the calf muscles can help relieve tension in the foot and prevent a recurrence of plantar fasciitis.

For example, try calf stretches by facing a wall and placing your hands on the wall.

Bend one leg forward while keeping your other leg straight and your heel flat on the ground. Hold for 30 seconds, then repeat for both legs.

Massage the feet

Massaging the arches and soles of the feet can help improve circulation and reduce tension.

Use a tennis ball or a frozen water bottle to roll under your foot for several minutes.

This is especially helpful after a period of inactivity, like first thing in the morning.

Take breaks and rest

If you spend a lot of time on your feet, it’s essential to give them regular breaks and rest.

Avoid standing or walking for long periods without a break, and try to elevate your feet when you have a chance to rest.

Don’t overdo it with exercise

Plantar fasciitis can be caused by or worsened by over-exercising.

Gradually increase the intensity, duration, and frequency of your workouts.

Cross-training can also be helpful as it reduces the strain on your feet.


Plantar fasciitis is a common condition that can make everyday activities painful.

By taking preventative measures, it’s possible to reduce your risk of having it recur.

Maintaining a healthy weight, wearing supportive shoes, stretching, massaging, resting, and avoiding overdoing exercise can all help to keep plantar fasciitis at bay.

If you are experiencing foot pain, it’s important to consult with a doctor or a physical therapist, who can help develop an individualized plan to manage your symptoms.