5 Ways to Prevent Plantar Fasciitis

The worst way to start your day is with shooting pain through your heel, ankle, and calf. Unfortunately, that's a common symptom for those with plantar fasciitis.

Plantar fasciitis develops when the connective tissue that runs through the bottom of your foot becomes inflamed. While athletes and those with active lives are more likely to develop plantar fasciitis, anyone who spends a lot of time on their feet is at risk. 

What causes plantar fasciitis?

Repetitive strain is the primary cause of plantar fasciitis, which is why it’s a common injury among runners and other athletes. As a high-impact exercise, running increases the pressure on your feet, ankles, and knees by four to eight times your body weight. The average American woman weighs 170 pounds, which means when the average woman goes for a run, she puts 680-1360 pounds of pressure on her feet.

If you jog or run regularly, the repeated impact creates micro-tears in your plantar fascia, causing inflammation and pain.

Additionally, tightness in your calves and Achilles tendon contribute to plantar fasciitis. When your lower legs and ankles are tight, they pull the plantar fascia, muscles, and tendons on the bottom of your feet, exacerbating any injuries or inflammation that’s already present.

Fortunately, you can take steps to prevent plantar fasciitis here are five ways you can avoid the pain:

Lose weight

It’s estimated that around two-thirds of Americans are overweight or obese. If you’re carrying a few extra pounds, try to lose weight. Besides reducing the physical strain on your feet, a healthy weight also reduces your risk of other dangerous health conditions. 

Wear the right shoes

You should always wear shoes that adequately support your feet. If you spend all day at a desk and want to wear high heels, that’s fine. But if you have to move around, choose shoes that are more supportive and don’t shorten your Achilles tendon.

The same goes for working out. If you’re an avid runner, go to a reputable shoe store, have a gait analysis, and choose athletic shoes that support and protect your feet.


Stretch your calves and Achilles tendons by placing the heel of one foot on the ground with your foot angled up and have your toes rest against a wall. Then, lean forward gently.

You can stretch the bottoms of your feet by kneeling with your toes tucked under. Gently lower your buttocks toward your heels and keep your back straight and your core engaged. There are so many stretches out there that’ll relax your body and make you less prone to injury. 


You can also exercise to build strength and flexibility in your feet, ankles, and calves. Besides calf raises, you can also place a towel on the floor in front of a chair. Sit in the chair barefoot and use your toes to pull the towel toward you without lifting your foot. Then, push the towel back out and repeat with the other foot. 

Massage your feet

If you can indulge in a professional massage, ask your masseuse to pay special attention to your feet, ankles, and lower legs. You can even massage your feet at home. For example, before you go to bed rub the bottoms and arches of your feet or roll your foot over a trigger point massage ball. This is also a great time to rub lotion on your feet, which prevents your skin from getting dry and cracking.

If you still suffer from plantar fasciitis pain, contact us at Kinexis Healthcare. We offer a wide range of services, including regenerative medicine therapies to help keep your muscles, bones, and connective tissue healthy, supple, and pain-free.

You Might Also Enjoy...

Is Back Pain Normal As You Age?

Back pain is common in adults, and your risk of developing back pain only increases as you get older. At any age, however, don’t assume that you’re stuck living with the pain when we have a range of treatment options. Take a moment to find out more.

7 Tips for Protecting Your Knees During Exercise

Knee pain is one of the most common joint ailments among Americans, with knee osteoarthritis accounting for up to 80% of all osteoarthritis cases. It’s common to let knee pain keep you from exercising. Luckily, you can take action against knee pain.