How to Avoid Heel Pain and Plantar Fasciitis


Avoiding heel pain and plantar fasciitisOur feet are often the unsung heroes of our bodies, taking the most abuse while being the most relied upon.

While there are plenty of desk jobs available, many more jobs require being on our feet for many hours a day.

The floors in these jobs are usually bare concrete, as in the case of all factory jobs and even many retail jobs these days.

All in all, the conditions that we find ourselves in on a daily basis are very damaging to our feet.

The result can range from minor heel pain to full blown plantar fasciitis.

This article will provide methods to help prevent heel pain and plantar fasciitis that result from normal, day-to-day activities.

Identify the Causes of Heel Pain and Plantar Fasciitis

In order to know how to prevent heel pain and plantar fasciitis, we must first identify some of the common causes.

The general cause is stress and injury to the feet, and this is usually the result of:

  • Wearing the wrong shoes
  • Wearing worn-out or cheap shoes
  • A too rapid increase in physical activity
  • Poor exercise habits
  • Harsh working conditions

Wear the Proper Footwear

Exercise is something that is being recommended more and more by doctors, dieticians and even psychologists.

One of the main exercises being promoted is walking or running.

The problem is that many people do not research the various types of footwear available for these exercises, instead trusting simply in a brand name or the advice of a friend.

When the proper shoes are not worn while walking or running, the damage caused to your feet can be extreme.

Always consult an expert on the best footwear for both the specific exercise and your specific foot type.

Wear Good Shoes

For those going from paycheck to paycheck it’s not just about how much money you make, it’s about how much money you spend.

Unfortunately, shoes are often the most overused, under-replaced items in our lives, let alone our wardrobe.

We will throw away a shirt because it has a stain, yet still wear shoes with virtually no soles because they still work.

Worn-out shoes provide NO arch support to your feet- and this is a huge cause of plantar fasciitis.

Buy good shoes, and buy them often.

The money you save buying cheap shoes is not worth the damage cheap shoes cause.

Get into Exercising Gradually

When we begin exercising we are eager to achieve results.

Unfortunately, this usually results in us abusing our bodies.

The expression “No pain, no gain” is true for muscles, not feet.

When your feet hurt, it’s because they have been damaged. If you start walking or running, do so gradually.

Allow your feet to develop and adapt, because otherwise you will cause damage that will lead to plantar fasciitis.

Develop Good Exercise Habits

When exercising, we often skip the stretches in the beginning, or the cool down in the end.

These elements are critical in loosening muscles and tendons.

The Achilles tendon, when tight and un-stretched, can contribute to heel pain as a result of placing too much strain on the foot.

Thus, taking the time to stretch and cool down will go a long way to preventing excess stress to the feet.


Wearing the right shoes to work, as well as exercise, is the best thing you can do for your feet.

Additionally, exercising on soft surfaces will reduce the impact stress that can harm your feet.

Make sure to give your feet plenty of rest each day, elevating them when possible. In the end, however, it comes down to treating your feet well.

You can never, EVER treat your feet too well.

To prevent heel pain and plantar fasciitis, simply give your feet one simple thing- plenty of respect.