How to Prevent Plantar Fasciitis: Tips for Healthy Feet

Preventing plantar fasciitis is far easier than treating it once it develops. With some simple steps, you can protect your feet and avoid the pain and discomfort associated with this condition. In this post, we’ll share several tips for preventing plantar fasciitis and maintaining healthy feet.

1. Wear Proper Footwear

The shoes you wear play a critical role in the health of your feet. Choose shoes that provide adequate arch support and cushioning. Avoid wearing high heels or shoes with flat soles, as they can put undue stress on the plantar fascia. Shoes with good shock absorption will help reduce pressure on the heel.

2. Stretch Before and After Exercise

Warming up and cooling down with proper stretches can help reduce your risk of plantar fasciitis. Focus on stretching your calves, hamstrings, and feet before and after any activity. Incorporate these stretches into your routine to keep the tissues in your feet flexible and avoid tightening.

3. Maintain a Healthy Weight

Carrying excess weight places more pressure on your feet, increasing the likelihood of developing plantar fasciitis. Maintaining a healthy weight can reduce stress on the feet and minimize the risk of injury.

4. Strengthen Foot Muscles

Incorporating foot-strengthening exercises into your routine can help support the arch and prevent strain on the plantar fascia. Exercises like toe curls, towel scrunches, and resistance band workouts help keep your foot muscles strong and balanced.

5. Avoid Prolonged Standing or Walking

If your job or lifestyle requires you to stand for long periods, be sure to take breaks and sit down when possible. If you need to be on your feet for an extended period, make sure you’re wearing supportive shoes and using insoles or orthotics.

6. Use Orthotics

Custom-made orthotics or over-the-counter insoles can provide the support your feet need. Orthotics help correct foot mechanics and provide additional cushioning to reduce the stress on your plantar fascia.

If you’re already dealing with plantar fasciitis, check out our What is Plantar Fasciitis? post to learn more about the symptoms, or read about the Plantar Fasciitis Treatment Options for the best ways to treat it effectively.