Plantar Fasciitis Prevention: Taking Steps Towards Healthy Feet

Learn effective plantar fasciitis prevention techniques to keep your feet pain-free and maintain an active lifestyle.

Discover simple steps to avoid this common foot condition.

So, What Exactly is Plantar Fasciitis?

Plantar Fasciitis (or fasciopathy it is sometimes called): Plantar fasciitis occurs when the tight band of fascia (connective tissue) that supports our foot arch, called the plantar fascia, becomes inflamed or irritated.

It can lead to excruciating foot pain, especially during those first few steps in the morning, or getting off the couch after binge watching Netflix.

plantar fascia

Preventing Plantar Fasciitis

Preventing (rather than curing) plantar pain is much easier than ignoring it for many months before seeing a Physio. 

Here are some tips to help:

Wear great shoes

causes of Plantar Fasciitis

Choose shoes that fit well and provide adequate support for your feet.

Avoid using aggressive high heels too often and shoes that are too tight or narrow, as these can impact the metatarsals.

Make sure you replace your running shoes often – every 600ish km is about right, but it can be needed more often, particularly in the larger athlete.

As a general rule if your shoes are >2 years old, the rubber will no longer provide good cushioning.

Maintain a healthy weight

causes of Plantar Fasciitis

We all know this… Maintaining a healthy weight will reduce loading through the feet when we run and exercise, as well as of course day to day.

Stretch and strengthen your feet

causes of Plantar Fasciitis

Regular stretching and strengthening exercises can improve the flexibility and strength of the muscles and connective tissues in your feet.

Simple exercises like toe curls, calf stretches, and foot circles can be beneficial in keeping your feet moving well and picking up if you have any tightness. 

Gradually increase physical activity

causes of Plantar Fasciitis

If you’re beginning a new run plan, gradually increase the intensity and duration to allow your feet time to adapt.

Sudden increases, particularly in those 30+, means a higher risk.

Regularly inspect your feet

causes of Plantar Fasciitis

Check your feet regularly for any signs of blisters, sores, or abnormalities.

Early detection of problems allows for prompt treatment and prevents further complications. 

Remember, prevention is key when it comes to foot pain.

Take care of your feet, they carry you every step of the way!

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates