{"id":12536,"date":"2016-04-25T05:36:10","date_gmt":"2016-04-25T12:36:10","guid":{"rendered":"https:\/\/heelthatpain.com\/?p=12536"},"modified":"2020-09-02T07:15:00","modified_gmt":"2020-09-02T14:15:00","slug":"healthy-habits-prevent-plantar-fasciitis","status":"publish","type":"post","link":"https:\/\/heelthatpain.com\/healthy-habits-prevent-plantar-fasciitis\/","title":{"rendered":"7 Tips for Heel Pain Prevention: How to Prevent Plantar Fasciitis"},"content":{"rendered":"

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When it comes to Plantar Fasciitis, the old adage \u201cAn ounce of prevention is worth a pound of cure\u201d rings as true as ever. And luckily, by following a few key healthy habits, it\u2019s possible to keep Plantar Fasciitis and heel pain at bay, allowing you to stay active and pain free.<\/p>\n

What can you do to prevent Plantar Fasciitis? Take these 7 tips to heart!<\/p>\n\"Orthotic<\/a>\n

1. Maintain a healthy weight.<\/h2>\n

Rapid or chronic weight gain is one of the biggest red flags for developing Plantar Fasciitis. Carrying extra weight puts a lot of strain on your heels, the ball of your foot, and your plantar fascia ligament (the area between your heel and the ball of your foot, also known as the arch), which puts strain on your arches and can lead to inflammation, pain, and ultimately plantar fasciitis. Eating right, and eating foods that are high in certain nutrients and have anti-inflammatory properties can also give you added protection against Plantar Fasciitis.\u00a0Read more about the connection between nutrition and Plantar Fasciitis.<\/a><\/p>\n

2. Always do a warm-up before exercise.<\/h2>\n\"Warm\n

Nix the idea that a warm-up before exercising is \u201cnice but not totally necessary.\u201d Warming up and stretching your muscles prior to diving right in has a huge impact on how your muscles and tendons prepare for and respond to exercise. Tight or \u201ccold\u201d muscles aren\u2019t able to stretch as easily, are more prone to injury, and are less able to perform and support other muscles and tendons–including the ones in your feet!<\/p>\n

3. Wear the right shoes.<\/h2>\n

Wearing shoes that support your arch and heel<\/a> is one of the best things you can do as far as Plantar Fasciitis prevention goes. Shoes that are the right size, cushion your heel with a thick sole, and don\u2019t allow your heel to wiggle around are crucial–and not just when you exercise. Don\u2019t make the mistake of wearing heels that strain your arch during the day, and then switching to supportive shoes to exercise. Any shoes you wear–or don\u2019t wear–throughout the day have an impact on the health of your feet. In addition to avoiding unsupportive heels and flip flops, try not to go barefoot.<\/p>\n

4. Empower your shoes.<\/h2>\n

Many people have the mistaken idea that wearing orthotics is something only people with full-blown foot\u00a0conditions should do–and it couldn\u2019t be further from the truth. Slipping a pair of heel seats<\/a> or inserts designed for high arches<\/a> into your favorite pair of shoes is an inexpensive and effective way to prevent Plantar Fasciitis, and a great alternative to buying expensive orthotic shoes.<\/p>\n\"Plantar\n

5. Run on soft surfaces.<\/h2>\n

You\u2019ll keep Plantar Fasciitis at bay by making it a habit of running on soft, even surfaces whenever possible. Choose groomed paths in the park over sidewalks when it\u2019s feasible, and run on turf in a track instead of the street when you can. Running on soft surfaces minimizes the impact your feet absorb as they hit the ground–meaning less inflammation and stress to your heel and fascia–and avoiding uneven surfaces means there\u2019s less chance of landing wrong and twisting or straining a ligament or tendon.<\/p>\n

6. Don\u2019t over-do it.<\/h2>\n

One of the best healthy habits you can develop to not only prevent Plantar Fasciitis but a litany of other ailments is to listen to your body and know your limits. Focus on signs of pain and exhaustion as much as you focus on attaining your goals, and you\u2019ll be able to avoid overexerting your muscles and tendons. Increase workout duration and intensity incrementally to help you avoid maxing out when you exercise and play, and don\u2019t make sudden increases in how long or how intensely you participate in an activity.<\/p>\n

7. Keep active.<\/h2>\n

Last, but most definitely not least, find ways to stay active on a regular basis. Carving out 10 or 15 minutes of activity every day, or every other day, will keep your muscles, tendons, and ligaments in your feet limber, better able to support you, and free of Plantar Fasciitis. Don\u2019t think this has to be strenuous activity, or even that you have to put your gym clothes on. A walk around the block, 10 minutes spent stretching, or a friendly game of catch will keep you moving and limber!<\/p>\n

Making these healthy habits a part of your regular fitness routine will not only help you prevent Plantar Fasciitis–it\u2019ll help you stay active and enjoy life to the fullest by keeping you pain free. Your feet take you wherever you want to go; keeping them in good shape is one of the best things you can do to live a healthy, active life!<\/p>\n

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When it comes to Plantar Fasciitis, the old adage \u201cAn ounce of prevention is worth a pound of cure\u201d rings as true as ever. And luckily, by following a few key healthy habits, it\u2019s possible to keep Plantar Fasciitis and heel pain at bay, allowing you to stay active and pain free. What can you […]<\/p>\n","protected":false},"author":3546,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[106],"tags":[],"class_list":["post-12536","post","type-post","status-publish","format-standard","hentry","category-heel-pain"],"acf":[],"yoast_head":"\n7 Tips for Preventing Plantar Fasciitis | Heel That Pain<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/heelthatpain.com\/healthy-habits-prevent-plantar-fasciitis\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Healthy Habits to Prevent Plantar Fasciitis\" \/>\n<meta property=\"og:description\" content=\"What can you do to prevent Plantar Fasciitis? 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