How To Prevent Plantar Fasciitis? With 7 Ways

You likely have plantar fasciitis if you experience heel pain. 10–22% of running-related injuries are caused by plantar fasciitis, which also affects 10% of the general population.

At Prolete Physical Therapy & Sports Medicine, we assist many patients in recovering from plantar fasciitis because physical therapy methods like massage, stretching, and strengthening exercises constitute the initial course of treatment.

Knowing the causes of plantar fasciitis can help you avoid it, but it’s more difficult than it sounds because there are numerous potential causes. The following information will help you prevent plantar fasciitis.

Why Do You Have Plantar Fasciitis?

A complication of overuse is plantar fasciitis. The plantar fascia is a ligament that connects your heel to your toes along the bottom of your foot. Every time your heel strikes the ground, your plantar fascia, which is in good health, cushions the impact. This indicates that the ligament can endure a tremendous amount of pressure.

The ligament can be damaged by repetitive tension and overuse even though it is built to withstand the load. Without time to recover, the ligament’s deterioration eventually causes more harm, tearing, and severe heel pain.

How To Prevent Plantar Fasciitis?

Give Your Shoes a Boost

It is a common misconception that only those with severe foot ailments should use orthotics. Nothing could be further from the truth. Plantar fasciitis can be avoided without spending a fortune on expensive orthotic shoes by simply slipping in a pair of heel seats or inserts made for high arches into your favorite pair of shoes.

Read More: How to Break In Running Shoes

Run Across Soft Ground

Make it a habit to run whenever you can on smooth, soft surfaces to prevent Plantar Fasciitis. When possible, run on turf on a track rather than the street and choose mowed paths in parks over sidewalks. Avoiding uneven terrain reduces the danger of landing incorrectly and twisting or spraining a ligament or tendon. Running on soft surfaces reduces the impact your feet absorb when they hit the ground, reducing inflammation and stress to your heel and fascia.

Don’t Go Overboard

Listening to your body and being aware of your boundaries is one of the most healthy habits you can form to ward against not only Plantar Fasciitis but a long list of other diseases. You may prevent overusing your muscles and tendons by paying attention to signals of pain and weariness along with your goals. Don’t make abrupt increases in the amount of time you spend exercising or how intensively you work out in order to prevent reaching your maximum capacity while playing.

 Don’t the Proper Footwear

One of the best things you can do to prevent Plantar Fasciitis is to wear shoes that support your arch and heel. Shoes that fit properly, have a thick sole to cushion your heel, and prevent your heel from moving around are essential—and not just for working out. Avoid the error of wearing high heels all day that put pressure on your arch before changing into supportive shoes for workout. Your feet will be affected by the shoes you wear or don’t wear during the day. Try to refrain from wearing flip-flops and uncomfortable heels, as well as avoid going barefoot.

Keep Moving

The last, but most important, step is to find regular methods to stay active. Your feet’s muscles, tendons, and ligaments will remain flexible, better able to support you, and free of Plantar Fasciitis if you schedule 10 or 15 minutes of exercise each day, or every other day. Don’t assume that this requires rigorous effort or even that you need to dress in workout gear. You may stay active and flexible by taking a short walk around the block, stretching for 10 minutes, or playing a game of catch with some friends.

Always Warm up Before Working Out

A warm-up before exercise is “good but not entirely required,” so throw that notion out the window. It makes a tremendous difference in how your muscles and tendons get ready for and react to activity if you warm up and stretch your muscles first. Your feet’s muscles and tendons, as well as others, are less able to function and support you when your muscles are tight or “cold,” making them more vulnerable to damage.

Keep a Healthy Weight

One of the main warning signs of Plantar Fasciitis development is rapid or ongoing weight gain. Carrying additional weight puts a lot of strain on your heels, the ball of your foot, and your plantar fascia ligament, which puts strain on your arches and can eventually cause plantar fasciitis. The plantar fascia ligament is located between your heel and the ball of your foot. You can further protect yourself against Plantar Fasciitis by eating healthfully and consuming foods that are abundant in particular nutrients that have anti-inflammatory characteristics.

Know the Early Warning Signs

Recognizing the early signs of plantar fasciitis and having your foot, ankle, and leg examined for any overuse injuries, mechanical issues, or other triggers are additional ways to prevent a significant issue.

Read More: How to Prevent Ankle Pain After Running

The most typical sign is heel discomfort, but don’t wait until you’re in agonizing agony all the time. Instead, keep an eye out for the early indication, which is heel pain in the morning or during a prolonged period of relaxation, like a vehicle ride.

The ligament tightens while you’re not moving, which causes the pain. When you suddenly stand up and apply pressure to it, it hurts, but after a few minutes when you begin to move around and stretch your calf muscles and plantar fascia, the discomfort subsides.