Plantar fasciitis is typically the cause of heel pain. The plantar fascia is a fibrous band of tissues that span across the arch of your foot, connecting your toes and heel. The plantar fascia supports the foot’s arch and absorbs shock with each step taken. As expected, this endures quite a bit of stress. Over time, tissues become strained and it’s possible for tiny tears to occur, producing inflammation, which then leads to irritation, heel pain, and stiffness – the components of plantar fasciitis. However, there are ways to help prevent this problem from occurring.

1. Wear your shoe size. Make sure your shoes aren’t too tight and that they fit just right.
2. Don’t wear shoes that have seen better days. If your shoes are pretty much worn out, toss them and buy a new pair.
3. Wear the right shoes for the right activity. If you’re going to be on your feet all day, make sure your shoes are comfortable.
4. Before exercising, spend a few minutes warming up. This will prepare your body for activity and loosen up your muscles, tendons, and joints.
5. Switch up your exercise routine. This challenges your body and builds up your muscles in ways your previous exercises weren’t. While it’s good to challenge ourselves, certainly don’t overdo it. Only complete what you’re comfortable with so you don’t run the risk of injury.
6. Consider Pilates, yoga, or light stretching. This will keep your muscles and tendons flexible and strong.
7. Don’t train on hard surfaces. This can create extra stress upon the feet.
8. Stop and rest during the day if possible. Give your feet a break every now and then by taking rest periods. Even if the rest is brief, a little can go a long way.
9. Stay at a healthy weight. If you’re overweight or obese, this creates extra stress upon the body as a whole.
10. Consider purchasing custom orthotics. These keep the feet aligned while adding cushion and support, keeping pressure away from the heel, and working against structural or biomechanical abnormalities that result in pain and injury.