How to Prevent Plantar Fasciitis: Tips for Avoiding Foot Pain

“Plantar fasciitis (PF) is a common cause of heel pain that affects up to 10% of the US population and accounts for approximately 600,000 outpatient visits annually,” write Carlton J. Covey, MD and Mark D. Mulder, MD [1].

So, in other words, A LOT of people experience this foot condition in their lifetime, which begs the question: is there a way to prevent plantar fasciitis?

Introduction to plantar fasciitis prevention

Let's back up a bit and quickly discuss what plantar fasciitis actually is.

Plantar fasciitis is the inflammation of the plantar fascia, a thick, robust connective tissue linking the heel bone to the bases of the five toes. This tissue supports the arch and stabilizes the foot. “Unlike muscles or tendons, it cannot stretch when pulled or stressed,” says Dr. Steven Gershman, DPM, to Orthofeet.

Dr. Gershman explains that although there is no way to completely prevent plantar fasciitis, there are ways to reduce your risk and preventative measures you can take. Knowing the risk factors can help you prevent this foot condition to begin with.

Understanding the causes and risk factors of plantar fasciitis

Ever wondered why plantar fasciitis strikes some people but not others? A review published in Oxford Academic sheds some light [2]. They identified several factors that can increase your risk of developing plantar fasciitis. Here's the rundown:

Ever wondered why plantar fasciitis strikes some people but not others? A review published in Oxford Academic sheds some light [2]. They identified several factors that can increase your risk of developing plantar fasciitis. Here's the rundown:

• Biological factors

Age, sex, and weight all play a role. Pregnancy can also put extra strain on your feet.

• Foot structure

Flat feet, high arches, or an abnormal walking pattern can affect how your weight is distributed, impacting the plantar fascia.

• Shoes 

Loose, thin-soled shoes and shoes lacking arch support or cushioning can leave your feet vulnerable. High heels can also be problematic.

• Activities 

Certain exercises like long-distance running, ballet, or high-impact aerobics put a lot of stress on your plantar fascia.

• Occupation

Jobs that require prolonged standing can also increase your risk.

Science Direct adds to this list, mentioning specific activities, such as long-distance running, ballet dancing, and dance aerobics, that can put stress on the plantar fascia [3].

Now that you understand the risk factors, let's get to the best part: what can you do to avoid plantar fasciitis?

7 Preventive measures for plantar fasciitis

Proper footwear selection

 "Plantar fasciitis is a very common diagnosis, but it can be prevented," says Dr. Gershman, who believes wearing supportive shoes and using inserts is the best way to reduce the risk and avoid plantar fasciitis. And research backs him up. 

A study that investigated the impact of shoes worn daily by people with plantar fasciitis on foot health [4], found that "the majority (83.2%) of the people wear inappropriate shoes, whereas only 16.8% wear the recommended shoes."

The study concludes that " the majority of the diagnosed cases wear inappropriate shoes with minimal heel height, thin sole, and hard insole without any built-in arch support."

• Arch support

Built-in arch support acts like a bridge for your plantar fascia, preventing it from over-pulling on the heel bone insertion. In addition, the proper insole for plantar fasciitis helps reduce arch drop, which can lengthen your foot and stretch the fascia. It also reduces overpronation (your foot rolling inward with each step) and minimizes tension on the fascia, ultimately providing pain relief.

Studies support this approach. A study [3] found that "The use of shoe orthoses with a medial longitudinal arch and metatarsal pad may be used as a preventive or treatment strategy for plantar fasciitis."

•  Cushioning

Shoes for plantar fasciitis prevention should also provide excellent cushioning with every step. Think of a soft landing pad for your heel - that's the kind of impact absorption you want.

Memory foam or other materials that conform to the contours of your foot offer the best comfort and support. These cushioning features help distribute pressure more evenly, reducing strain on the plantar fascia.

A study published in the Journal of Family Medicine and Primary Care reinforces this concept. The study concluded that shoes with cushioned insoles effectively reduce strain on the plantar fascia, helping to prevent plantar fasciitis [4].

• Proper Fit 

Dr. Gershman emphasizes the importance of proper shoe fit, stating, "The shoes need to fit correctly, as I often find patients wearing shoes too short or too tight". This can have negative consequences, affecting the big toe joint function and potentially damaging the plantar fascia. As Dr. Gershman further explains, overpronation caused by poor shoe choices can also contribute to the problem.

The good news is that finding the right fit can make a big difference. Dr. Gershman has seen patients experience significant improvement in just a few weeks "from just purchasing new, more appropriate shoes that fit well".

Here's another key point: many people need extra depth and width in their shoes to allow for unrestricted toe movement and prevent pressure points. Flexible upper materials that conform to the unique shape of each foot are also very helpful. Opting for specially designed plantar fasciitis shoes can be a great investment to prevent and manage the condition.

Stretching and warm-up techniques

Exercise plays a key role in managing plantar fasciitis. Stretching and specific warm-up exercises can help provide pain relief, improve flexibility, and promote healing by alleviating tension in the plantar fascia. This can lead to significant improvements in pain management and overall foot function.

The Journal of Family Practice even highlights research showing that "plantar fascia-specific stretching (PFSS) significantly reduces or eliminates heel pain compared to traditional stretching movements, and is beneficial for treating chronic heel pain" [1].

Here are some effective plantar fasciitis exercises to get you started.

Toe stretches

1. Cross your affected leg over your other leg.
2. Use one hand to gently grasp your toes on the affected foot.
3. Slowly bend your toes and ankle upwards as far as feels comfortable, stretching the arch and calf muscle.
4. Optional: with your other hand, gently massage the arch of your foot to release any tension.
5. Hold this stretch for 10 seconds, then relax. 
6. Repeat this 2-3 times per minute for 2-4 sessions throughout the day.

 Calf raises

1. Stand on a step with a small towel rolled up and placed under the balls of your feet for added support. Hold onto something sturdy for balance.
2. Push through the balls of your feet, slowly raising your heels as high as you comfortably can.
3. Don't drop your heels! Slowly lower yourself back down to the starting position without resting at the bottom.
4. Aim for 3 sets of 15 repetitions, performed twice a day on alternate days (so, every other day).

Rolling a ball underfoot

1. Find a frozen water bottle, lacrosse ball, or tennis ball.
2. Place the ball on the floor and slowly roll the bottom of your affected foot back and forth over the ball for 5-10 minutes. Apply gentle to moderate pressure as you roll.

Gradual increase in physical activity

Here's the key to preventing plantar fasciitis: avoid overloading the plantar fascia. Sudden spikes or too much stress on this tissue can trigger inflammation and pain.

You can keep your feet healthy and active by gradually increasing your physical activity. Here are some helpful tips.

Start slow

Begin with low-impact exercises like walking or cycling. These activities build endurance without straining your feet.

Increase gradually 

Raise activity intensity and duration by no more than 10% per week to allow your body to adapt to the new demands.

Warm-up

Dedicate 5-10 minutes to a light warm-up before any activity. This could include gentle stretches or light cardio to prepare your muscles and fascia for movement.

Stretch and strengthen regularly

Regularly performing specific stretches and strengthening exercises for your feet and calves is crucial. Improved flexibility and support in these areas go a long way in preventing plantar fasciitis.

Listen to your body

This is your most important tool! If you feel foot pain or discomfort, especially in your arch or heel, reduce activity. If you’ve had issues with the condition in the past, make sure to learn the signs plantar fasciitis is healing to monitor your progress and avoid potential regression.

Cross-train

Vary your activities (swimming, yoga, strength training) to avoid overloading any one muscle group, including your feet.

Rest and recover

Allow your body adequate time to recover between high-impact activities to prevent an overuse injury

Maintaining healthy body weight

Keeping a healthy weight is a big win for your feet, especially the plantar fascia. The more you weigh, the more pressure your feet are under. This extra pressure can lead to inflammation and pain in the plantar fascia.

The benefits of a healthy weight

Less stress on the arches

Shedding extra pounds translates to less strain on your arches. This helps keep plantar fasciitis symptoms at bay.

Proper foot mechanics

Maintaining a healthy weight helps your feet function and align properly, preventing abnormal stress on the plantar fascia.

Tips for managing your weight

1. Diet

• Eat a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. These foods provide the nutrients your body needs to stay strong and healthy.
• Be mindful of portion sizes to avoid overeating.
• Limit your intake of sugary drinks and foods high in unhealthy fats.

       2. Exercise

• Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Choose activities like swimming, cycling, or walking. These are gentle on your feet while still providing a great workout.
• Do some strength training that targets your legs and core to improve overall foot health and support.

Foot care and hygiene

Taking good care of your feet is essential in preventing plantar fasciitis. Here's why regular care matters:

• Cleaning and moisturizing 

Regularly washing your feet with soap and water removes dirt and bacteria that can lead to infections. Foot infections can cause inflammation and discomfort, potentially worsening plantar fasciitis. 

Moisturizing keeps skin healthy and prevents dryness and cracking, which can alter your gait and put extra strain on the plantar fascia.

Proper grooming

Keeping toenails trimmed straight across prevents ingrown nails that can cause pain and gait changes. Altered gait can put extra stress on the plantar fascia. Additionally, wearing clean, moisture-wicking socks helps keep feet dry and reduces the risk of fungal infections. Fungal infections can also lead to inflammation and discomfort, aggravating plantar fasciitis.

 

Conclusion: Enhance Your Foot Health with Orthofeet

Proper orthopedic footwear is crucial for preventing plantar fasciitis and managing related conditions like heel spurs. At Orthofeet, our range of products—including plantar fasciitis shoes for women, plantar fasciitis shoes for men, and plantar fasciitis sandals—are designed to provide the support, cushioning, and fit essential for foot health. These products not only aid in managing plantar fasciitis but are also effective for conditions such as heel spurs. For a deeper understanding of how these conditions differ and overlap, explore our detailed article on Plantar Fasciitis vs Heel Spurs

which offers insights into their distinct and interconnected impacts.

References 

[1] Carlton J. Covey, MD and Mark D. Mulder, MD. Plantar fasciitis: How best to treat?. The Journal of Family Practice. September 2013. Accessed June 18, 2024. https://cdn.mdedge.com/files/s3fs-public/Document/September-2017/6209_JFP_Article1_0.pdf

[2] E. R. Waclawski, J. Beach, A. Milne, E. Yacyshyn, D. M. Dryden. Systematic Review: Plantar Fasciitis and Prolonged Weight Bearing. Oxford Academic. 17 February 2015. Accessed June 18, 2024. https://academic.oup.com/occmed/article/65/2/97/1488760

[3] Robert A. Werner MD MS, Nancy Gell MPH PT, Anne Hartigan MD, Neal Wiggerman MS, William M. Keyserling PhD. Risk Factors for Plantar Fasciitis Among Assembly Plant Workers. ScienceDirect. February 2010. Accessed June 18, 2024. https://www.sciencedirect.com/science/article/abs/pii/S1934148209016207

[4] Umar Haddaya, Idrees Wajeeha, Umar Wardah, Khalil Anish, Rizvi Zuhair A. Impact of Routine Footwear on Foot Health: A Study on Plantar Fasciitis. Journal of Family Medicine and Primary Care. July 2022. Accessed June 18, 2024. https://journals.lww.com/jfmpc/fulltext/2022/07000/impact_of_routine_footwear_on_foot_health__a_study.74.aspx.