/assets/images/provider/photos/2801796.jpeg)
Is Plantar Fasciitis Avoidable?
Plantar fasciitis is one of the most common causes of long-term heel pain and calf tightness, affecting up to one in 10 people at some point in life. While symptom severity varies greatly, treatment often takes weeks or even months to work. Many active people want to know if they can prevent plantar fasciitis before it occurs.
At The Foot Institute in Shreveport and Natchitoches, Louisiana, podiatrist Angelo Morreale, DPM, and our team specialize in helping patients find lasting relief from plantar fasciitis. Here, we discuss common risk factors — and simple steps that can reduce your risk of developing it.
Know your plantar fasciitis risk factors
The best way to prevent plantar fasciitis is to identify your potential risk factors. You may not be able to avoid it completely, but the more you know about your individual vulnerabilities, the easier it is to protect your heels and feet.
Plantar fasciitis affects people of all ages, races, and gender identities. However, certain factors increase the likelihood of long-term plantar fascia damage. These include:
- Working long hours on your feet
- Running, playing sports, and other physical activities
- Being between the ages of 40-60
- Wearing improper footwear
- Having abnormal foot mechanics (i.e., flat feet, high arches, poor gait)
Excess body weight also increases your risk. The heavier you are, the more pressure your plantar fascia must absorb when you stand, walk, run, or jump.
3 Plantar fasciitis prevention tips that actually work
The good news is that oftentimes, plantar fasciitis can be stopped before it presents symptoms. Here are three simple strategies that help prevent this overuse injury:
1. Wear comfortable, supportive shoes
Plantar fasciitis is more likely to occur if your plantar fascia, a thick band of tissue that runs from the heel to the toes and supports the arch of your foot, experiences daily wear-and-tear. Walking and standing put natural stress on the plantar fascia, but that stress increases more quickly without adequate padding and support.
If you tend to wear flip-flops, worn-out sneakers, or other shoes that lack proper cushion, make the switch to something more comfortable. A little extra arch support and heel padding can help stabilize your foot and keep your plantar fascia injury-free.
2. Stretch your feet
Plantar fasciitis pain is often exacerbated by a tight Achilles tendon and/or calf muscles. Since all of these soft tissues are in close proximity, improving their flexibility can go a long way toward reducing foot pain and improving your mobility.
For example, a plantar fascia stretch, which involves sitting down, crossing one leg over the other, and then gently pulling your toes up and back, can improve circulation, reduce tension, and help lengthen your plantar fascia.
Another simple option? Place a tennis ball or water bottle under your bare foot and roll it back and forth across your plantar fascia. This can ease tension and improve your range of motion.
3. Listen to your body and avoid overuse
Plantar fasciitis typically develops over a period of months or years. Since there’s no quick fix once the plantar fascia becomes severely irritated, the best way to keep your feet happy is to listen to your body and stop any activities that make your symptoms worse.
For example, if you notice your heels hurting the day after a long hike, give yourself a break for a few days. You don’t have to stay off your feet entirely, but it’s important to rest and avoid additional strain. Once the tenderness subsides, you can slowly ease back into your routine.
What to do when prevention isn’t enough
Sometimes, plantar fasciitis presents severe symptoms that you can’t ignore. If preventive steps don’t make a difference and you have heel pain that interferes with your ability to work, exercise, or do other routine activities, give us a call.
Without treatment, you may change your gait or overcompensate in other areas, increasing the risk of injuries elsewhere. After discussing your symptoms, conducting a podiatry exam, and ordering diagnostic imaging, we can make personalized treatment recommendations to ease your pain and help you get back on your feet.
Depending on your needs, we may suggest physical therapy, custom orthotics, or, in more severe cases, surgical treatment.
Schedule plantar fasciitis treatment today
Don’t be sidelined by plantar fasciitis. To schedule an appointment with Dr. Morreale at The Foot Institute, call your nearest office in Shreveport or Natchitoches, Louisiana, today.