How to Prevent Plantar Fasciitis?

If you do not want to experience the pain associated with plantar fasciitis or to come back the pain, there are several ways how to prevent plantar fasciitis. You have to maintain a healthy weight, gently stretch the feet, always wear the right footwear, invest in orthotics, and avoid walking and running on uneven and hard surfaces.

Plantar fasciitis is a common cause of foot pain, significantly impacting someone’s quality of life. When it comes to any medical condition, prevention is always the best. 

In this article, we will reveal what you should do in every preventive method so that you can live a pain-free everyday life. Keep reading to determine which methods will help you most.

What are the tips for preventing plantar fasciitis from happening?

Plantar fasciitis is a foot problem that occurs once the plantar fascia gets damaged and inflamed due to too much stress, tension, or strain. It starts as a minor irritation. However, this condition develops into a painful injury over time.

That is especially the case if you ignore the warning signs and take the right treatment methods. So, it is critical to diagnose the condition as early as possible. It is even better to prevent plantar fasciitis from occurring.

Below are tips on how to prevent plantar fasciitis:

Tip #1: Maintain a Healthy Weight

Being overweight or obese is correlated with plantar fasciitis. So, it is advisable to maintain a healthy weight.

Chronic or rapid weight gain can put a lot of pressure or strain on your plantar fascia ligament, the ball of your foot, and heels. This can lead to inflammation, pain, and the development of plantar fasciitis. 

Stay away from foods that can easily add extra weight. Instead, consume foods that are high in anti-inflammatory properties. 

Tip #2: Gently Stretch the Feet 

Are you involved in any sport or do exercise regularly? Then, stretching your feet’s bottoms before doing such activities will help warm your plantar fascia and the surrounding muscles.

Stretches help make your entire foot more flexible. So, this helps you become less vulnerable to pain and injury. It also helps improve blood flow in the affected area.

Tip #3: Always Wear the Right Footwear 

Another way to prevent plantar fasciitis is to wear shoes that support the heel and arch. 

If you wear shoes of the right size, your heels will receive sufficient cushioning and prevent them from wiggling when walking, jogging, running, or exercising.

Stay away from wearing heels that cause strains to the arches. However, if you need to wear heels at work during the day, ensure to wear comfortable ones and switch to supportive shoes after a few hours. 

It is also recommended to wear flip-flops with the right support features. If you go to the beach or pool, do not go barefoot. Instead, check out our top picks for the best flip-flops for plantar fasciitis.

Tip #4: Invest in Orthotics 

Most people assume that wearing orthotics is only for those with severe foot conditions. The truth is, that orthotics help prevent foot issues like plantar fasciitis.

Slipping a pair of inserts or heel seats dedicated for high arches into your shoes is an effective and inexpensive way to prevent foot problems. Rather than buying high-priced orthotic shoes, these insets are an excellent alternative. 

You can also find custom orthotics. These shoe inserts are especially made according to your foot size and issue, unlike other inserts that utilize the one-size-fits-all approach. Meaning, you can experience better results. 

Plus, you can save a significant amount of money over time.

Tip #5: Avoid Walking and Running on Uneven or Hard Surfaces 

You can prevent plantar fasciitis by making it a habit of walking or running on even soft surfaces whenever possible. 

If you go to a park, opt for groomed paths instead of sidewalks. If you need to run, always choose turf on a track over the street.

Walking and running on even soft surfaces help minimize the impact the feet absorb when hitting the ground. As a result, your plantar fascia and heel will experience less stress and inflammation.

Avoiding hard and uneven surfaces presents a less chance of straining and twisting the tendon and ligament and landing wrong.

Are night splints effective in preventing plantar fasciitis?

night splints

Wearing night splints helps prevent foot problems like plantar fasciitis. They work by stretching your plantar fascia and calves while sleeping.

Night splints are also helpful in providing the supportive stretching you need throughout the day. 

For more information about night splints, you can read our post “Plantar Fasciitis Night Splint Controversy.” 

Is staying active helpful to prevent plantar fasciitis?

Finding ways to stray active regularly will help you avoid becoming a plantar fasciitis victim.

Doing a 10 or 15-minute activity every day or a few times a week will keep your ligaments, tendons, and muscles in the feet limber. It supports your heel and feet more effectively than staying sedentary,

Do not perform strenuous activities or exercise at the gym because it will put more strain on your feet. Instead, try a 10-minute stretching, walking around the block, or swimming will keep you limber and moving.


Making healthy habits part of your lifestyle will help prevent plantar fasciitis and stay active. You will enjoy a pain-free life and do things you love. 

If your feet feel no pain, you can do whatever you want and go wherever you want. However, if you have a foot problem, your activities become limited, and you become less productive.

It is also vital to know your limits and listen to your body. Focus on exhaustion and signs the way you focus on achieving your fitness and health goals. 

You also need to pay attention to the food you eat. Limit the foods that are high in calories. Instead, go for foods that are loaded with anti-inflammatory properties. These things will not only prevent any foot problems but also improve your overall health. Do you want to know How to Massage our Own Feet, Read out the guide on this link.

We wish you good luck in your journey to having pain-free feet!

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