What a Pain: Tips for Preventing Plantar Fasciitis

young woman trail runner hold her sports injured ankleOuchie ouch ouch! It’s safe to say that nobody (or no body) likes pain. And, well, it’s kind of hard to be fit and active when the very things you stand on—your feet—are causing you grief. That’s why we’re getting the real deal on plantar fasciitis from Phil Vasyli, world renowned podiatrist and founder of Orthaheel. Read on for what plantar fasciitis is, how it’s caused and what to do about it!

Tips for Preventing Plantar Fasciitis

Early morning foot pain—more like sharp, piercing pain—is usually the key indicator of plantar fasciitis. What a pain in the heel! Plantar fascia is an important section of tendons within the sole of your foot. Tearing any of these tendons can lead to a stabbing discomfort in your foot, most commonly in the morning. National statistics are difficult to note since many sufferers unfortunately suffer through the condition, accepting the pain, rather than going to a doctor or making simple lifestyle changes in footwear. But here are a few of those who are most susceptible to plantar fasciitis…

Those Most Like to Get Plantar Fasciitis?

  • Wearers of flip-flops, ballet flats, high heels and low-cost shoes, without appropriate protection to arch.
  • Walking commuters, all ages, who wear flip-flops, heels or ballet flats to work.
  • Those with immediate weight gain, including pregnant women.
  • Victims of hypothyroidism.
  • Runners.
  • Standing professionals.

Tips to Prevent Plantar Fasciitis

  • Avoid cheaply manufactured footwear. Poor quality materials tend to lead to reduced support, lack of breathability and poor quality control.
  • Avoid walking around the house barefoot—choose slippers that provide adequate arch support and a deep heel cup to improve balance and posture.
  • Try to keep your fashionable shoes for shorter wearing sessions and avoid daily use.
  • The higher the heel, the more the shoes increases the arch height and also changes the arch position. So look for high-heeled (1-inch to 1 1/2-inch heel maximum) shoes that contour to your arch and distribute your weight over the entire foot, not just the ball of the foot.
  • Look for a firm heel counter and stable midfoot. Flexible regions should only be near the forefoot.
  • With any shoes, ensure there is a high-quality shock absorbing material in the ball of the foot area to reduce the impact of the ground-reaction forces.
  • Last, but not least, consider orthotics to boost up the arch back to its natural position.

For even more explanation as to how plantar fasciitis occurs and how to help reduce the pain, here’s a quick video!

Have you ever had heel pain? Suffered from plantar fasciitis? What helped you? We’re so sad to give up our flip-flops and ballet flats… —Jenn

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!


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  1. Kathy says:

    I just had plantar fasciitis a few months ago and it was terrible! I ended up going to the podiatrist and now have semi-custom orthotics which I’m supposed to wear daily. I also never walk around barefoot unless I”m doing some yoga. It’s been a big adjustment but my feet feel much better.

  2. FasciaDerm says:

    Good article. Basically the main idea is that the repetitive daily (or excessive) stress on the foot can create these micro tears that cause the inflammation and pain associated with Plantar Fasciitis. It comes down to proper foot support – not only for avoiding injury – but also for allowing recovery if you do develop this sharp heel or arch pain. Our FasciaDerm system provides all-day support, gives you fast pain relief and helps you avoid re-injury. Pro athletes recognize it as the best plantar fasciitis treatment available.

  3. I suffer from plantar fascitis. It’s the worst in the morning for me. And I know it comes down to support. I think I am going to have to look into orthodics or something because I want to be a runner; I don’t want my ballet flats and Target shoes to keep me from that!

  4. Kristin says:

    I absolutely hate wearing shoes and could live in flip-flops even in the winter, but my plantar fascitis has made me change my ways (for the most part). I stick with low impact exercise, and if I do the treadmill, I increase incline rather than speed for intensity. Comfort shoes (you can find semi-attractive ones), tennis ball massages, stretching and orthotics helped me. After having to sleep in a brace and get an injection in one foot, I’m very protective of my tootsies now!

  5. Shana says:

    I am a suffer of planter fascitis for a little over a year now, I have done cortisone shots and had surgery this past spring, it actually made my problems worse for I have a build up of scar tissue, I do say it is all in the shoe, I have orthotics and it helps some and do deep tissue massage 2x’s a week along with all sorts of stretches, my biggest delimma is finding a pair of tennis shoes and every day professional work shoes that I can wear for the orthotics only work in tennis. Any advise on shoes would be greatly appreciated.

  6. FasciaDerm says:

    That’s the danger with surgery or drugs. You may not address the root cause, and you’re still stuck with pain or side effects from that decision. We advise a careful consideration of your treatment options. There are 5-6 common treatments, but it pays to know what each can deliver and what their limitations are.

    We believe that the best approach is a natural, effective one that provides constant support so your own healing processes can kick in to reverse plantar fasciitis (that is, after all, what “healing” is).

    About the shoes… You can look for specialized shoes, or you can use FasciaDerm applied to your bare feet to provide you with the support you need (under normal, non-orthotic shoes)…the choice is yours. You may find that a combination of treatments works best for you, but the goal is to get there without major, invasive procedures or a series of short term “fixes” that are only taking care of the symptoms.

  7. Emmy says:

    I was diagnosed with plantar faciitis, by a podiatrist, 17 years ago. At that time I was only 21 and at the peak of fitness in my life. I power walked 3 miles a day or did 60-90 minutes of aerobics plus strength training. Daily, I also walked a minimum of 2 miles as part of my commute to work. Then I took a park time job on my feet many hours a day. After only 2 months the pain in my feet was excruciating. The Dr diagnosed the plantar faciitis and some bone spurs. I wound up with custom orthotics and instructions to always wear them unless I was bathing or sleeping. I was also told to stay off my feet. He told me I needed to quit the standing job, stop walking and taking the bus, take up swimming and/or cycling for exercise. I was told to sit down and elevate my feet whenever possible. No window shopping, no standing in lines (I was to sit on the floor or bring along a folding camp stool if lines were long). I tried a cortisone shot in the foot that was worst but I had a cortisone flare, which was even worse pain…for days I had to use crutches until it subsided. About 10 years later, after 10 years of following all these instructions…and putting on some weight due to severe inactivity…I went to see a different podiatrist . He basically reconfirmed the diagnosis and asked what I hoped to get out of the appointment. I said that I hoped there had been advances in medicine in 10 years…that perhaps I could have more than just one or two pain free days a month…new surgery techniques…something? I was told that other than new orthotics…there was nothing he could do for me. The surgery was still too risky and only recommended for those already so crippled by the pain of the condition that the 30-something % success rate would be worth the risk of making it worse. So I got the new orthotics and went on my way. … Fast forward 7 more years. I wind up at a Dr who’s a sports medicine specialist and a physical therapist who also has plantar faciitis, for a completely unrelated issue. I’m introduced to massage techniques to alleviate pain…encouraging blood flow. Icing techniques! Really?? Neither podiatrist thought to tell me about icing?? I was encouraged to go find shoes that fit my feet properly AND could accommodate the orthotic. I’d always had trouble with this with cheaper shoes and ended up clomping around in shoes 1 1/2 sizes too big just so the orthotic and my big, wide foot would fit together. I learned that I should be active and then manage the pain IF it comes. I learned that plantar faciitis is supposed to be a manageable condition with occasional flare-ups NOT a chronic pain condition as I’d been lead to believe. Oh what doors have opened for me. Now I have pain from this maybe one or two days a year!! Ice! (freeze Dixie cups of water, peel the cup off and you have a neat little cylinder of ice over which to roll your arch.) Massage!! (Roll your foot over a tennis ball. Massage by hand, really digging in with your thumbs.) Wear a good, rigid orthotic and properly fitted shoes!!

  8. Edna says:

    I got plantar fasciitis when I was pregnant with my second child and suffered from it for nearly 3 years. sometimes it was better, sometimes worse.
    Stretching exercises helped me a lot and my new Scholl house slipper.

  9. chitownmom says:

    I started having plantar fasciatis a few years ago and it was incredibly painful. I bought a small rocking arch stretcher and a boot support to sleep in. Both helped a lot, but the boot was uncomfortable to sleep in. Rolling a can of frozen juice concentrate under my foot also was very helpful. I invested in orthaheel shoes, which are life changing if you have PF. I am on my feet a lot at work and these made a big difference, you can feel it the moment you put them on. They also make flip flops and slippers that are great and cute.

  10. Julia Haeger says:

    funnily enough. My PF resolved after I strengthened my feet and ankles at my ortho doctor’s orders. Safely, carefully, SLOWLY. Now arch support actually hurts my feet & I go as close to barefoot as I can at all times. Downside: cannot wear stilettos like I used to. 🙁

  11. Carol says:

    I had Plantar fasciitis in both feet…. Ate anti inflamatories till I got an ulcer… Got the cortisone injections, changed jobs to one where I got to sit at least 50% of my shift, got orthotics, bought better shoes, saw a surgeon (who told me to learn to put pain in the cupboard!!! Pain alone would never kill me) hahaha I did lots of calf stretching exercises and daily foot massages and… Finally came through…. I’ve learnt to always pay for quality, supportive shoes and always stretch your calf muscles!

  12. I am on my feet for 12.5 hours working at a hospital. I went with not my normal work shoes in order to save a few bucks and in the end I got screwed. Plantar fasciitis hit me big time. It is slowly getting better but it is such a pain. Thanks for sharing!

  13. Stacey says:

    I have planters fascistic in both feet. I was ready to get the shots, just wanted to try one more things….I ordered WalkFit Platinum Orthotics for just 19.99. Best purchase EVER!!!! They have 3 different arch supports to choose from. Like the others they really only work in tennis shoes.


  14. Mary says:

    Hi everyone,

    if you had suffered from plantar fasciitis before you already know how painful it can be. That’s the case for me so I agree with the article that prevention should be our target. There are a few shoes in the market that can help you to prevent it or to find relief in case your pain are suffering already. If that’s your case click my name to check a list that contains the best shoes for plantar fasciitis you can find in the market.

    Regards, Mary