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Helpful Tips for Preventing Plantar Fasciitis

Plantar fasciitis is inflammation of the plantar fascia, the band of connective tissue running from your heel bone to the front of your foot.

(Learn how to prevent Plantar Fasciitis)

(Learn how to prevent Plantar Fasciitis)

The plantar fascia is designed to absorb the high stresses and strains we place on our feet. When too much pressure is placed on the area, however, it can damage or tear the tissue.

The body’s natural response to this type of injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis. Inflammation also makes the fascia more prone to microtears, which can lead to debilitating pain.

The most common symptoms of plantar fasciitis include:

  • Pain on the bottom of the foot near the heel
  • Pain with the first few steps after getting out of bed in the morning, or after a long period of rest.
  • Greater pain after exercise or activity

A recent study showed that there are approximately 2 million people being treated for plantar fasciitis every year in the United States.

With these helpful tips, however, we hope that you won’t be one of them:

– Learn to relax your lower legs, especially your ankles and calves. Tension held anywhere in your legs or glutes will pull on the Plantar tendon when you move.

– Wear shoes that are supportive. It’s sometimes best to avoid the latest trends in favor of what is actually good for your feet. Make sure that your shoes have good arch support and heel cushioning in order to reduce the stress on your feet.

– Discard old shoes and replace with new ones that have the proper support. Worn soles and heels contribute to an uneven step with heel counters that have lost some of their support.

– Avoid walking around barefoot for extended periods of time as this significantly increases your risk of damaging the ligament that naturally supports your arches which can lead to heel pain and plantar fasciitis.

– Do exercises to stretch the Achilles tendon at the back of the heel, especially before any rigorous activates.

– Stay at a healthy weight for your height. The more weight you are carrying on your feet, the more likely they are to suffer as the years go by.

– If you’re a runner, alternate running with other sports that will not cause heel pain.

– If you’re a runner, you should always be mindful of landing with a midfoot strike. If you’re a walker you should land on the front of your heel and roll forward onto the balls of your feet. Never strike on the back of your heels when walking.

– Ice the bottoms of your feet after any stressful activities.

– Once heel pain begins, or if you have a history of plantar fasciitis, see a foot doctor to evaluate the condition and recommend treatment options.

Follow Dr. Goldbaum on Twitter @Delray_Podiatry

The content on this website is for informational purposes only. Do not rely or act upon information from without seeking professional medical advice. If you live in South Florida and would like a consultation with Dr. Ian Goldbaum, a podiatric physician and surgeon with over 30 years of experience, please see our contact information below:


16244 S. Military Trail #290, Delray Beach, FL 33484



2900 N. Military Trail #210, Boca Raton, FL 33431 (SOUTH BLDG)



8198 Jog Road #100, Boynton Beach, FL 33472




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