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Preventing Plantar Fasciitis

Published February 15, 2015

Many people suffer from heel pain because of plantar fasciitis, but did you know that it can be easily prevented? 

Support

Wearing supportive shoes is one of the best first options in preventing heel pain. Often times, a custom orthotic paired with a supportive shoe is the perfect match for prevention. When paired together, supportive shoes and orthotics can evenly distribute a person’s weight throughout the foot and take away some of the pressure on the heel. It is important to have proper foot support as much as possible and to not walk around barefoot. 


Stretching 

Keeping your muscles loose can reduce the inflammation of the plantar fascia and other supportive muscles. Stretching your calf muscles can be done before getting out of bed and before taking the first steps of the day. Use a towel and loop it around the ball of the foot, pull your toes toward the body until you feel the stretch. Hold this stretch for 30 seconds and repeat up to five times on each leg before getting out of bed. Next, you’ll want to stretch the plantar fascia. This can be done by easily by standing and rolling a ball along the bottom of the foot.


Stretching is equally important before and after exercising. As you gradually increase your exercise, also increase your stretching. 

Preventing inflammation and reducing the amount of inflammation is key to keeping pain at bay. Supportive shoes, orthotics, and stretching can prevent much of the inflammation that causes heel pain. If you are suffering from heel pain, set up an appointment with Progressive Foot Care. 

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