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How to Prevent Plantar Fasciitis From Returning

How to Prevent Plantar Fasciitis From Returning

You can prevent plantar fasciitis from returning by taking care of your feet through stretching, wearing the proper footwear, and practicing overall healthy habits.

Plantar fasciitis is a common injury that occurs when the plantar fascia, a band of tissue in the foot, becomes inflamed. It can cause brutal pain and stiffness in the heel and arch of your foot, making basic tasks like walking or standing for long periods a challenge.

While many treatments are available to help relieve symptoms, preventing plantar fasciitis from returning is key to avoiding further discomfort and disrupting your daily activities.

An Overview of Plantar Fasciitis

Plantar fasciitis is a common foot condition. It occurs when small tears appear in the ligaments of the sole of your foot, causing inflammation and pain. 

As a result, activities like running or walking can become quite painful. This condition can worsen if left untreated, resulting in even more discomfort. Here are a few tips to give you some relief.

Listen to Your Doctor

Your doctor may recommend a variety of treatments for plantar fasciitis, such as physical therapy, custom orthotics, steroid injections, or laser therapy. Be sure to follow your doctor’s instructions and complete the full course of treatment to get the best results.

Stay Consistent 

At-home treatments such as rest, ice, compression, and elevation can also relieve symptoms. Consistently following these treatments will help you recover from flare-ups more quickly and prevent future injury.

Rest Up

Rest is one of the best ways to reduce inflammation in the feet, so make sure you get plenty of rest between activities. Avoid running or other high-impact activities if possible, and give your feet time to recover.

Stretch Every Day

Stretching your feet regularly can help to prevent plantar fasciitis from returning. Focus on stretching the Achilles tendon, calf muscles, and plantar fascia. Hold each stretch for at least 30 seconds and perform them a few times daily for the best results.

Buy Some Night Splints

Night splints can be beneficial for people suffering from chronic problems. These devices worn on the foot overnight gently stretch the plantar fascia while you sleep. This helps to prevent stiffness and minimize morning pain.

Drop a Few Pounds

If you are overweight, shedding a few pounds can remove some of the pressure off your feet and reduce strain on the plantar fascia. Diet modification and regular exercise can help you reach a healthy weight and prevent further injury.

Wear Quality Footwear

It is important to wear shoes that provide adequate support and cushioning for your feet. Look for shoes with a cushioned midsole, arch support, and shock absorbers to reduce the strain on your feet. Also, be sure to replace worn-out shoes as needed.

Custom Orthotics Might Be the Answer

Custom orthotics are designed to provide specific support for your feet and can help prevent plantar fasciitis from returning. They could be the best option for providing comfort and support if you have flat feet or high arches.

Find Some New Exercises

High-impact activities like running can be demanding on your feet, so switching to low-impact activities such as walking or swimming can reduce the strain and help prevent plantar fasciitis from returning.

Choose the Right Insoles

Firm insoles are a great way to provide arch support for your feet, which can help reduce the strain and prevent plantar fasciitis from returning. Look for insoles that provide cushioning and shock absorption in addition to support.

Invest in Heel Cups

A supportive heel cup can be beneficial for people suffering from plantar fasciitis. This type of support helps to reduce the strain on the heel and arch of your foot, preventing further injury and providing relief.

More Cushioning

When it comes to preventing plantar fasciitis from returning, proper cushioning is essential. Look for shoes with plenty of cushioning in the midsole and arch support to help reduce the strain on your feet and prevent further injury.

Don’t Try to Tough It Out

If you experience any pain in your feet, it is best to schedule a visit with your doctor. Early diagnosis and treatment can help prevent plantar fasciitis from returning or worsening.

What Causes the Condition?

There are several causes of plantar fasciitis. One of the issues on our list could be your personal culprit. But likely, it’s a combination of several. Go through our list and see how many check your boxes.

Overuse

One of the most common causes of plantar fasciitis is an overuse injury. This happens when the ligaments in your feet are strained due to excessive running, jumping, or standing for long periods of time.

Bad Shoes

Poor footwear can also contribute to the issue by putting extra strain on the ligaments in your feet. Wear supportive shoes and avoid wearing high-heels or flip-flops for long periods.

Size and Your Age Play a Role

Age and weight can also increase the risk. As you age, the ligaments in your feet become weaker, making them more prone to injury. Additionally, being overweight can put extra strain on the ligaments of your feet, resulting in pain and discomfort.

Arches

People with high arches are also at an increased risk for developing this condition because their arches don’t absorb shock or provide much cushioning, leading to over-stretching of the ligaments in their feet.

Tight Muscles

Tight calf muscles can also lead to problems because they limit your ankle’s range of motion. This puts extra strain on the ligaments in your feet and makes them more prone to injury.

Your Career

Jobs requiring you to stand for long periods, such as factory or retail work, can also increase your risk. The lack of movement causes your feet to become strained and overworked.

You Walk Funny

How you walk can also increase your risk for plantar fasciitis. An abnormal gait puts extra strain on the ligaments in your feet and can lead to pain and discomfort.

Arthritis

People with rheumatoid arthritis are more likely to develop plantar fasciitis because the condition causes inflammation and pain in the ligaments of the feet.

Physical Activity

Sudden increases in physical activity can also lead to plantar fasciitis. When you suddenly increase the amount of exercise you do, your feet may not be able to handle it, which can lead to small tears in the ligaments of your feet.

Heel Spurs Can Turn Into Something Worse

Finally, heel spurs can also cause the condition. A heel spur is a small bony growth on the bottom of your heel that can cause pain and discomfort when you walk or stand. Heel spurs are often caused by excessive pronation or overuse injury.

Jogging on Pavement

Running on hard surfaces such as concrete can also contribute to plantar fasciitis. When you run on hard surfaces, the impact is more significant than when running on softer surfaces like grass or dirt. It can put extra strain on your feet and lead to pain and discomfort.

Tight Tendons

Having a tight Achilles tendon can also increase your risk for plantar fasciitis. The Achilles tendon connects the back of your heel to your calf muscle, and when it’s too tight, it puts extra strain on the ligaments in your feet.

Pregnant Women Are Susceptible

Pregnancy can also increase your risk of developing this problem. During pregnancy, the ligaments in your feet become more relaxed due to hormones, which can put extra strain on them.

Diabetics Are Also at Risk

Finally, people with diabetes are at an increased risk for plantar fasciitis. Diabetes can cause damage to the nerves in your feet, making them less able to feel pain or discomfort. As a result, they may not notice when their ligaments become strained and overworked.

Stretches That May Help

Stretching the muscles and ligaments in your feet is a great way to prevent plantar fasciitis from returning. Some of the best stretches include:

  • Calf stretch –  Stand facing a wall with one foot forward and one foot back, then press your front heel into the ground and lower your hips. Hold for 20-30 seconds and repeat.
  • Toe stretch –  Sit flat on the floor, then use your toes to try and grab a towel or something small like a pencil. Hold for 10-15 seconds, release, and repeat.
  • Plantar fascia stretch –  Stand in front of a wall and press your toes against it, then hold for 20-30 seconds and release. Repeat the stretch several times throughout the day.
  • Tennis Ball Roll – Start by placing the tennis ball on the floor and rolling it under your foot, then apply more pressure as needed. You should feel the tension in your arch and heel as you roll.
  • Towel Stretch – Sit in a chair and loop a towel around the ball of your foot. Pull the ends of the towel gently until you feel tension, and hold for 20-30 seconds. Repeat several times throughout the day to help keep your muscles.

FAQ

Why does my plantar fasciitis keep coming back?

Plantar fasciitis can keep coming back due to a number of factors. These include not wearing supportive shoes, running on hard surfaces, or having tight muscles or ligaments in your feet. 

How do I permanently get rid of plantar fasciitis?

It’s not possible to permanently get rid of plantar fasciitis, but you can reduce the risk of it returning. Wear supportive shoes that fit correctly, avoid running on hard surfaces, and stretch your feet and calves before any exercise.

Can plantar fasciitis be prevented?

Regularly stretching your calves and arches at least twice a day can help strengthen the muscles and maintain flexibility in the feet. 

Changing up your exercise routine regularly and wearing appropriate footwear for your specific activities are also important measures to consider. 

Addressing any associated issues, such as obesity or overpronation, can help improve overall spinal health and reduce the chances of developing the condition.

The plantar fasciitis recurrence rate

The recurrence rate for plantar fasciitis can vary depending on the individual. However, studies have shown that about 50% of people with plantar fasciitis will experience a recurrence within five years of their initial diagnosis.

Signs plantar fasciitis is healing

The signs that plantar fasciitis is healing include decreased pain and discomfort, improved mobility in your feet, and reduced swelling. Additionally, if you have any orthotics or heel lifts to help support the plantar fascia ligament, these should also begin to feel more comfortable as the condition improves.

Can plantar fasciitis come back after surgery?

Yes, plantar fasciitis can come back after surgery. Surgery is often used as a last resort to treat severe or persistent cases of plantar fasciitis, but even then, there is no guarantee that it will be completely cured.

What not to do with plantar fasciitis

Try to avoid repetitive high-impact activity as much as possible, and give your body the tools it needs to help it heal and recover.

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