How can I help prevent plantar fasciitis?

Modification of activities: Avoiding aggravating activities is the best way to prevent recurrence of plantar fasciitis. Altering workouts to a no- or lower-impact exercise (such as stationary bike riding, swimming, or deep-water running) may also prevent recurrence. Decreasing the distance, frequency, or duration of running or activities that strain the heel may help avoid occurrence of heel pain. Long periods of standing or exercising on uneven and hard surfaces should be avoided.

Supportive footwear: Plantar fasciitis may be prevented by wearing supportive footwear and replacing worn footwear when necessary. Appropriate arch support, cushioning, and shoe fitting are important and may be achieved with shoe inserts. Runners are advised to change worn-out sneakers every 250-500 miles or every six months. Walking barefoot on hard surfaces should be avoided.

Stretching: Maintaining flexibility in the calf muscle and Achilles tendon by stretching may help prevent plantar fasciitis.

Body weight: Obesity has been found to be a risk factor for plantar fasciitis. Maintaining appropriate weight or weight loss in certain populations may help prevent this condition.

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The following steps will help prevent plantar fasciitis or help keep the condition from getting worse if you already have it:

• Take care of your feet. Wear shoes with good arch support and heel cushioning. If your work requires you to stand on hard surfaces, stand on a thick rubber mat to reduce stress on your feet.
• Do exercises to stretch the Achilles tendon at the back of the heel. This is especially important before sports, but it is helpful for nonathletes as well. Ask your doctor about recommendations for a stretching routine.
• Stay at a healthy weight for your height.
• Establish good exercise habits. Increase your exercise levels gradually, and wear supportive shoes.
• If you run, alternate running with other sports that will not cause heel pain.
• Put on supportive shoes as soon as you get out of bed. Going barefoot or wearing slippers puts stress on your feet.

If you feel that work activities caused your heel pain, ask your human resources department for information about different ways of doing your job that will not make your heel pain worse. If you are involved in sports, you may want to consult a sports training specialist for training and conditioning programs to prevent plantar fasciitis from recurring.