People are more likely to get plantar fasciitis if they put a lot of wear and tear on their feet. Many things can stress the feet, including obesity, running on pavement, bad shoes, a job with a lot of standing, and flat feet. Doing the things below may help you prevent plantar fasciitis or provide some relief. Try to:
- Keep a healthy weight.
- Wear healthy supportive shoes.
- Don’t overdo it when you’re running or playing sports.
Stretching exercises
Your doctor may recommend stretching exercises like this one:
- Sit in a chair, crossing your sore foot over your other leg. Put your ankle on your thigh.
- Using the hand on your injured side, pull your toes back toward your shin.
- To make sure you are stretching correctly, rub your arch with your other thumb. The arch should feel firm.
- Hold the stretch for a count of 10.
Do this 10 times. This is a set. Do at least 3 sets of stretches per day. Try to stretch before taking your first step in the morning. And stretch after sitting for a long time.
Find this information and more about Plantar Fasciitis at the American Orthopaedic Foot & Ankle Society website.