5 Ways to Prevent Plantar Fasciitis Pain

Plantar fasciitis can become a daily discomfort that limits your movement. Fortunately, you can take proactive steps to stop plantar fasciitis before it starts.

At Cascade Foot & Ankle Center in Provo and Nephi, Utah, board-certified podiatrist Jared Clegg, DPM, FACFAS, and our expert team help patients keep their feet pain-free. Here’s how you can prevent plantar fasciitis from slowing you down.

Tired, overworked feet? 

Plantar fasciitis can make even a simple walk feel like a chore. Before it starts interfering with your favorite activities, try these five tricks to protect your feet:

1. Check your shoes

Worn-out sneakers or flimsy sandals might feel comfortable initially, but they don’t support your feet as they should. Poor arch support and inadequate cushioning put extra stress on your plantar fascia, setting you up for pain.

Invest in shoes with good arch support, proper cushioning, and a slightly raised heel. If you’re on your feet all day, custom orthotics can add another layer of protection.

2. Stretch before your feet protest

Tight calves and stiff foot ligaments can strain your plantar fascia, increasing your risk of pain. Keeping your muscles flexible with standing or seated calf stretches can make a big difference.

Start with standing at arm's length from a wall. Place your hands on the wall for support and place one foot slightly behind the other. Bend the front knee slightly while keeping both feet planted on the ground. You should feel a nice stretch in the back leg’s calf muscle. Hold for 20-30 seconds and switch legs.

For extra relief, sit up straight in a chair and roll a frozen water bottle under your foot to stretch and soothe simultaneously.

3. Stop walking barefoot on hard surfaces

Walking barefoot on tile, wood, or concrete might feel natural, but it increases strain on your foot’s arch. Over time, this can trigger plantar fasciitis pain. 

Wear supportive slippers or indoor shoes at home, especially on hard floors. If you must go barefoot, stick to softer surfaces like carpet or grass.

4. Don’t strain your feet with sudden activity

If you ramp up your exercise routine too quickly, your plantar fascia might not be ready for the extra workload. Running, jumping, or standing for long periods without proper conditioning can overload your feet.

Instead, increase activity gradually, giving your feet time to adjust. If you’re a runner, mix your runs with low-impact exercises like swimming or cycling to reduce strain.

5. Stop pain in its tracks

That little ache in your heel? Don’t ignore it. Minor pains can escalate into chronic issues if left untreated.

Apply ice to sore areas 15-20 minutes after activity to reduce inflammation. Over-the-counter anti-inflammatory medications can help. If the pain lingers, it’s time to see a podiatrist.

Plantar fasciitis won’t fix itself — book a consultation in Provo or Nephi, Utah

Don’t wait for heel or foot pain to take over. Dr. Clegg and our team can help you find relief with personalized treatments. Call Cascade Foot & Ankle Center or schedule an appointment online today.