If you’re waking up with a stabbing pain in the heel of your foot with your first steps, you could be among the more than 2 million Americans with plantar fasciitis. There are many times in which discomfort from plantar fasciitis occurs, especially during long periods of walking, standing or running. Sometimes, even wearing the wrong kind of shoes can irritate your plantar fascia.

So, what is plantar fasciitis?

Plantar fasciitis is an inflammation of the thick piece of tissue that runs under your foot. This tissue, called the plantar fascia, can become inflamed if you have high or low arches, are wearing the wrong shoes for you, or from injury or overuse. Over time, continuing physical activities, like running and dancing, or constant standing and movement can lead to plantar fasciitis. This inflammation is one of the most common orthopedic foot complaints that can also lead to chronic plantar fasciitis. Prevention through stretching and proper shoe gear is important to keep up your everyday activities without pain.

How do I prevent plantar fasciitis?

Everyone should take measures to proactively prevent plantar fasciitis, and the easiest way to do this is to stretch daily. When paired with the right footwear, these five stretches can aid in prevention of plantar fasciitis.

1. Toe Stretch: With your heel on the floor, use your hand to pull your big toe toward your calf. Hold this for 15-30 seconds, repeating two to four times.
2. Calf Stretch: Stand facing a wall, with your hands eye level on the wall. Position one leg in front of the other, about a step apart, and bend the knee of the foot in front. You should feel a stretch in your calf on the back leg — hold this stretch for 15-30 seconds and repeat two to four times daily.
3. Towel Stretch: Sitting on the floor, place a rolled-up towel under the ball of your foot, holding on to the ends. Gently pull on the ends of the towel while keeping your knee straight. Repeat this stretch for 15-30 seconds and repeat two to four times daily.
4. Toe Curls with Towel: With a small towel on the floor, use your toes to curl the towel toward you. Repeat 10 times, two to four times daily.
5. Ice Bottle Massage: Place a frozen can or bottle on the floor, rolling it with the arch of your foot for 10-15 minutes, two to four times daily.

Let us restore your balance.

If you notice the discomfort in your heels persisting, our trusted team of podiatrists at Balance Foot & Ankle can work with you to alleviate the pain by customizing a treatment plan to your lifestyle. Schedule your appointment today!