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9 Tips for Preventing Plantar Fasciitis

About one in 10 people struggle with plantar fasciitis in their lifetime. In fact, it accounts for one million patient visits every year. Thankfully, proper treatment can help 80% of patients improve their symptoms within 12 months. 

Here are nine tips you can use to prevent plantar fasciitis before it affects your life. Preventing plantar fasciitis can minimize pain symptoms, improve your mobility, and more.

Read on for the self-care tips you need for healthy living without foot pain today!

1. Maintain a Healthy Weight

One of the easiest ways to prevent plantar fasciitis is to maintain a healthy weight. Chronic and rapid weight gain are major red flags that can lead to plantar fasciitis. 

When you carry excess weight, it can put more of a strain on the ball of your foot, heels, and plantar fascia ligament. The plantar fascia ligament is located between your heels and balls of your feet. Excess weight can put more of a strain on your arches.

You could experience pain and inflammation as a result. In time, plantar fasciitis can develop.

To prevent plantar fasciitis, make lifestyle changes to minimize weight gain. For example, you might consider making an adjustment to your diet. Prioritize anti-inflammatory foods (like berries and fatty fish). Foods that have anti-inflammatory properties can provide added protection against plantar fasciitis. 

Other anti-inflammatory foods include:

  • Oranges
  • Spinach
  • White beans
  • Pumpkin seeds

These foods are high in calcium, vitamin C, and magnesium, which can reduce the effects of plantar fasciitis. Calcium alone can help prevent heel spur development. Meanwhile, magnesium and vitamin C are both helpful in reducing inflammation. 

Try to minimize your intake of inflammatory foods like processed and refined grains, sugar, or saturated and trans fats. 

Consider keeping a journal of what you eat each day. You can schedule a visit with your primary physician or a dietitian to make informed adjustments to your diet. With their help, you can minimize weight gain and inflammation to prevent plantar fasciitis. 

2. Switch Your Shoes

If you’re experiencing foot pain, consider switching your shoes. Look for shoes that support both the arch and heel. Otherwise, make sure your shoes are the right size.

Your shoes should cushion your heel without allowing your heels to wiggle around. Otherwise, your shoes could strain your arch. 

Avoid going barefoot throughout the day, too. 

3. Warm Up

Before working out, make sure to warm up. Warming up gives you a chance to stretch your muscles before an intense workout. Stretching your muscles can help your muscles and tendons better respond to the exercises you complete.

Otherwise, tight muscles aren’t able to stretch as easily. They could become more prone to injury as a result. At the same time, they could become less able to support other muscles (including those in your feet). 

4. Wear Inserts

You can also minimize foot pain by wearing inserts designed for high arches. Wearing orthotics is an effective way to prevent plantar fasciitis. You can wear your favorite pair of shoes without putting your health at risk. 

You can check out the Samurai Insoles here.

5. Don’t Over-Do It

Try to avoid over-exerting yourself as much as possible. Instead, listen to your body. Know your own limits.

Pushing yourself too hard could increase your risk of an injury. If you experience pain and exhaustion, take a break. Avoid overexerting your tendons and muscles.

For example, you might need to reconsider your exercise intensity or duration. Try increasing the intensity and duration slowly over time instead. Don’t make sudden increases, which can cause overexertion. 

If you need help, consider working with a personal trainer. They’ll make sure you’re safely making changes to your workout routine over time without increasing the risk of injury. 

6. Run on Soft Surfaces

If you love running as a form of exercise, consider where you’re running. Prioritize running on soft, even surfaces when you can. For example, you can find paths at the park instead of running on the sidewalk. 

Running on a track can minimize how much impact your feet absorb when they hit the ground. You can minimize stress on your heel and fascia to avoid inflammation and pain symptoms.

Avoid uneven surfaces when you can. Otherwise, running on these surfaces can increase your risk of straining a ligament or tendon. 

7. Remain Active

Try to remain active. Even 10 to 15 minutes of activity each day can help you maintain a healthy body. Exercising keeps your tendons, muscles, and ligaments limber.

Your body will have an easier time supporting you, which can help reduce your risk of plantar fasciitis. 

Consider going for a walk around the neighborhood each day. Don’t forget to stretch beforehand. Remember, you can also work with a personal trainer to keep your body limber and active. 

Consider exploring cross-training workouts, too. Cross-training could mitigate the effects of plantar fasciitis. It could help you prevent symptoms over time as well.

For example, you can walk, try HIIT workouts, or do light weight training. These activities can help keep your muscles strong and flexible. Meanwhile, you can avoid straining the muscles in your feet from excessive running. 

8. Massage Your Feet

After a long day, consider massaging your feet. A foot massage can help ease pressure and relieve any pain you’re experiencing. Massage using a clockwise motion, starting at your toes before moving to the top of your foot. 

Continue up to your ankle bones. Then, massage your calf and thigh muscles as well. 

9. Rest Up

Rest to give your body plenty of time to heal between activities.

Consider applying ice to ease inflammation, pain, and swelling. Make sure to wrap the ice or cool pack in a towel to avoid direct contact. Ice for only 20 minutes at a time. 

Rest between long runs to give your body time to recover.

Begin Preventing Plantar Fasciitis Today

Preventing plantar fasciitis is easier than most people realize. Use these nine easy tips to minimize any foot pain you experience. Otherwise, consider consulting a doctor right away if you begin experiencing symptoms.

With the right routine, you can ensure healthy living for years to come.

Searching for more tips? You’re on the right blog.

Explore our latest articles for more advice today. 

Last Updated on January 23, 2023

Usama BIN Safdar
Meet Usama Bin Safdar, a wordsmith hailing from Faisalabad, Pakistan. With over 5 years of experience under his belt, he's a master at weaving words to create content that's not only informative but also engaging. He's a deep-diver when it comes to SEO, and as the Founder of SoftwareBench, he helps businesses and individuals navigate the digital landscape with ease. Follow Usama for a journey into the world of SEO and digital marketing, where every word is crafted with precision and passion.

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