Can You Prevent Plantar Fasciitis?

There are a number of things you can do to help prevent plantar fasciitis from developing or becoming worse. These include:

• Wearing supportive shoes that fit properly and provide good arch support. Avoid high heels, flip-flops, and other shoes that don't offer enough support.
• Stretching your calves and plantar fascia (the band of tissue that runs along the bottom of your foot) before getting out of bed in the morning and after extended periods of sitting.
• Doing calf raises and toe raises throughout the day to keep the muscles and tendons around your ankle loose and flexible.
• Wearing a night splint to keep your foot stretched while you sleep.
• Applying ice to the affected area for 20 minutes several times a day to reduce pain and inflammation.

If you are overweight, losing weight can also help prevent plantar fasciitis by taking pressure off of your feet. And if you stand or walk for long periods of time on hard surfaces, wearing shoes with cushioned insoles can help absorb some of the impact.

Back ↵