The following steps will help prevent
plantar fasciitis or help keep the condition from
getting worse if you already have it:
Take care of your feet. Wear shoes with good
arch support and heel cushioning. If your work requires you to stand on hard
surfaces, stand on a thick rubber mat to reduce stress on your
Do exercises to stretch the
Achilles tendon at the back of the heel. This is
especially important before sports, but it is helpful for nonathletes as well.
Ask your doctor about recommendations for a stretching
Stay at a healthy weight for your
Establish good exercise habits. Increase your exercise
levels gradually, and wear supportive shoes.
If you run, alternate
running with other sports that will not cause heel pain.
Put on supportive shoes as soon as you get out of bed. Going
barefoot or wearing slippers puts stress on your feet.
If you feel that work activities caused your heel pain, ask
your human resources department for information about different ways of doing
your job that will not make your heel pain worse. If you are involved in
sports, you may want to consult a sports training specialist for training and
conditioning programs to prevent plantar fasciitis from recurring.