Podiatrist Tips: Preventing Plantar Fasciitis

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Plantar fasciitis is one of the major sources of heel pain, and it can be anything from a mild discomfort in the morning to intense deep pain that persists all day. It is common for runners and other athletes whose feet endure a lot of stress from repetitive movements, but can also appear for those who:

  • stand long hours
  • are overweight or pregnant
  • wear improper or old shoes
  • have tight muscles or Achilles tendon
  • have flat or high arches

What is Plantar Fasciitis?

The plantar fascia is the thick fibrous ligament that runs along the bottom of your foot (connecting the heel and toe bones) that helps absorb shock by supporting the arch. When this tendon becomes overused, overstretched, or torn, causing pain and inflammation, plantar fasciitis occurs.


Once you develop plantar fasciitis, treatment can be challenging and time-consuming, so it is always in your best interest to work on preventing it in the first place.

  1. Wear supportive shoes – A person could walk up to 5000 steps a day, so you need shoes that provide ample support for your arches and heels.
  2. Stretching before and after exercise is important for injury prevention. For your plantar fascia, place one foot across your other leg and pull back on the toes until you feel a stretch. To stretch your achilles tendon, stand on a sidewalk edge and slowly lower your heel. Read about other stretching exercises here.
  3. Change up your exercises to decrease the repetitive movements that are associated with certain sports like running.
  4. Maintain a healthy weight to reduce the amount of stress that is placed on your feet.

If, despite your best intentions, you develop plantar fasciitis or any other foot or ankle pain, then you should see an experienced, highly-respected podiatrist like Dr. Gabriel Maislos at Houston Foot & Ankle Care. A board-certified podiatrist who provides a variety of heel pain treatmentsand treats all types of podiatric issues for patients in the Houston area, Dr. Maislos knows how to take care of your feet. Request an appointment online or call us at (713) 541-3199!


Houston Foot and Ankle