Preventing plantar fasciitis involves a combination of lifestyle changes and proper foot care. Here are some expert tips:
Wear Supportive Footwear: Choose shoes with good arch support and cushioning. Avoid high heels and shoes with thin soles that do not provide adequate shock absorption.
Maintain a Healthy Weight: Reducing excess weight can lessen stress on the plantar fascia. A balanced diet and regular exercise can help maintain an optimal weight.
Stretch Regularly: Stretching the calves, Achilles tendons, and plantar fascia can help prevent tightness and improve flexibility. Simple exercises like toe stretches, calf stretches, and rolling the foot over a bottle can be beneficial.
Avoid Overuse: Gradually increase activity levels to avoid overstraining the feet. If you are starting a new exercise routine, make sure to build up intensity and duration gradually.
Use Orthotics: Custom orthotics can provide additional support and distribute pressure evenly across the foot. These inserts can be particularly helpful for those with flat feet or high arches.