Methods & Techniques for Preventing Plantar Fasciitis

Plantar fasciitis is one of the most common foot injuries. It varies from mild and quick to resolve to severe and nagging. The condition generally affects active people who are on their feet a great deal.

Plantar means bottom of the foot. Fascia is a tendon-like structure on the bottom of the foot that helps absorb shock and support the arch. The suffix -itis means inflammation. So plantar fasciitis is a tendinitis of one of the supporting structures on the bottom of the foot. When you run or walk, the arch flattens and the plantar fascia stretches out. Excessive stretch or pressure along the fascia creates inflammation and pain.

Prevention begins with stretching and arch support. Tight calf and hamstring muscles put additional stress along the bottom of the foot. Ten minutes of stretching before or after a run can help alleviate some of that stress. If you feel like plantar fasciitis is starting to set in, there are a variety of devices called night splints that can help. A night splint holds the foot at roughly 90 degrees to the leg and prevents the Achilles tendon and plantar fascia from tightening overnight. These are readily available at local drugstores and online retailers.

Buying shoes from a running-specific shoe store versus a big-box store is also important. In Baton Rouge, we have two good options with Varsity Sports and the New Balance Store . For work-specific shoes, often augmenting the current shoe with a firm, over-the-counter arch support can help. This is useful for patients who wear steel-toe boots or slip-resistant shoes and athletes with sport-focused shoes like cleats or high-tops. For patients with flexible flatfeet I recommend starting with the PowerStep insert. The PowerStep can be found online and in Baton Rouge at Varsity Sports. For patients with rigid feet and high arches, a firm insert can aggravate symptoms. In this instance, I recommend starting with a softer, cushioned insole. The New Balance store in Baton Rouge carries a memory foam insert that can help.

If you are physically active or in a job that requires a lot of time on your feet, taking proactive steps to help prevent plantar fasciitis is a good idea. The ones listed above are a great place to start. And, if you do begin to experience the symptoms of a problem, contact my Baton Rouge podiatry practice , and schedule an appointment for examination and treatment options.