How to prevent plantar fasciitis?

Plantar fasciitis is the main known cause of heel pain. It is caused by inflammation of dense tissues that join the heel bone to their toes. In the morning, you will experience stabbing pain whenever you make a step. However, the pain subsides when you wake up and make more movements.

Unfortunately, this does not mean that this condition has left your heel. The condition is common among runners, overweight people and those who put on less supporting shoes.

Instead of moving up and down in search of medication, an ounce of prevention will save you the fix. There are many ways to prevent plantar fasciitis that you can choose to reduce chances of being a victim of this feet pain. There are Plantar Fasciitis Preventive Methods that Work effectively.

How to prevent plantar fasciitis?

Here I show you 7  tips how to prevent plantar fasciitis from home easy.

  1. Warm-ups are important
  2. Support your shoes
  3. Keep a healthy weight
  4. Stay active
  5. Running on soft surfaces
  6. Put on the right shoes
  7. Warm-ups are important
  8. Have limits


How to prevent plantar fasciitis
photo: shutterstock


1. Warm Ups are Important

Avoid getting down to intense exercise hurriedly. Engaging yourself in warm-ups and muscle stretching will do you the trick. They will prepare your tendons and muscles for the exercises at hand.

It is evident that stiff or tight muscles won’t stretch easily. Besides, constricted muscles are susceptible to injury and offer less support to your feet tendons and muscles.

2. Support your shoes

Ignore the talk about orthotics being perfect for only people with intense foot conditions. They might just be what you need to keep this stressful heel discomfort afar. In case you can’t afford orthotics, simply slipup some heel seats in your shoes or high arches inserts. They will be of much help.

3. Keep a healthy weight

It is high time you paid close attention to your weight, lest you develop health complications. Therefore, avoid too much junk food and gaining of unnecessary weight.

Additional and unnecessary weight places too much strain on your heels. You will experience arch straining, which leads to pain, inflammation and finally Plantar fasciitis.

In a bid to be safe, disregard junk food and say hello to good foods with anti-inflammatory properties.

4. Stay active

Sedentary Lifestyle comes with dire consequences, one being Plantar Fasciitis. As a result, there is need to be active always. Come up with a reliable activity schedule and adhere to it religiously. It can involve up to 20 minutes of activity daily.

This will preserve your feet ligaments, tendons and muscles limber, thus preventing you from Plantar Fasciitis. However, staying active does not need you to engage in strenuous activities. Just keep it simple, for instance, taking a 10 minutes stroll.

5. Running on soft surfaces

Plantar Fasciitis will not only stress you but also reduce your ability as a runner. Therefore, aim to curb any risk of suffering from it.

Running on balanced and soft surfaces, will do you the trick. This greatly reduces the effect absorbed by your feet when they hit the ground.

As a result, there will be minimal stress and inflammation in your fascia and heel which are responsible for causing feet pain.

Furthermore, running on soft surfaces prevents improper landing that might strain or twist your tendon or ligament, bringing this dreaded condition.

As you plan on jogging in the morning or evening, make sure you have a soft surface in mind to run on.

Though a simple task, it goes a long way to ensuring your heel does not experience this uncomfortable and stressful pain.

6. Put on the right shoes

A little thing like disregarding the right shoes for your feet might land you in great health problems. It does put you at risk of developing Plantar Fasciitis, a heel discomfort that will deprive you of the joy of walking and running.

Therefore, make a point of putting on shoes that support both your heel and arch. It will be the best decision in keeping this condition at bay. Why is it so? Wearing the right shoe size, cushions your heel, by using a bigger sole.

Furthermore, initiates voluntary heel wiggling, which is vital in ensuring your heels remain comfortable at all times.

Nevertheless, avoid or minimize the putting on of heels which can cause straining of your arch. In the same spirit, don’t make a mistake of wearing unsupportive flip flops and heels.

These are important precautions for preventing this feet condition. Therefore, make sure you follow them religiously, to avoid spending a lot of money and time in search for medication.

7. Have limits

In a bid to prevent it, some people may go too far with the prevention methods. They will tend to overdo exercises in the name of keeping this nightmare at bay.

Unfortunately, that is not how it goes. In fact, it exposes you to muscles and tendons overexertion, that will cause excruciating pain to your heel. Basically, concentrate on exhaustion and signs of pains, and combat them in a soberer way.

Adopt simple warm-ups and exercises, that are directed to your feet and heel to get rid of any present pain.


How long does Plantar fasciitis take to heal?

Once you do not put into consideration significant prevention methods against Plantar fasciitis, there is an increased chance of you suffering from it. That is the most important reason why you must know how to prevent plantar fasciitis.

Therefore, you will have to opt for treatment, since it won’t heal by itself. At this point, you will have to undergo Plantar Fasciitis screening and diagnosis.

The diagnosis process requires you to talk out any symptoms associated with this dreaded heel discomfort.

Then you will be subjected foot examining. An image study and x-ray will be carried, as a result you will be subjected to a significant treatment plan.

Plantar Fasciitis takes about 3-12 months to heal, thanks to the treatment which hastens the healing process. You can choose either medical or home treatment, since both will do you enough good.

Ensure you submit to the treatment plan until you are fully healed.

Most people recover from it with 3-9 months. Surgical treatment might also come in handy, although on rare occasions.

Watch this video with more information about how to prevent plantar fasciitis


Immediately you start disregarding simple body health activities, the body becomes vulnerable to diseases.

This is where Plantar fasciitis come in and present agonizing pain right at your heel and feet. Instead of waiting until you are affected by it, do pay attention to significant prevention methods, which are ever worthwhile.

This will keep you from incurring the high treatment costs. You can strictly follow the prevention tactics discussed above, they go a long way in keeping you safe from Plantar fasciitis. Remember, prevention is always better than cure.

I hope this blog can be useful for you to know how to prevent plantar fasciitis. Don’t forget to visit our articles and products reviews for plantar fasciitis.

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