Can plantar fasciitis be prevented?
Plantar fasciitis is heel pain caused by irritation where the foot's arch band attaches to the heel bone¹. It is usually worst with the first steps after rest and can make walking, standing at work, and exercise much harder².
Who is more at risk of plantar faciitis?
Plantar fasciitis is more likely if³ ⁴:
- You’re between 40 and 60
- You stand or walk on hard floors for long periods
- You have a higher body weight
- You’re a runner, especially with recent spikes in training
- You have limited ankle dorsiflexion (stiff ankles)
- You have diabetes or metabolic syndrome
You may not be able to change your job or age, but you can modify load, strength, and footwear to protect your heels⁵.
1. Manage standing and walking time
Avoid sudden jumps in daily steps or running mileage, aim for gradual increases (for example, 5–10% per week)⁶. Break up long days on your feet with short sitting breaks where possible. When starting a new activity, such as hiking or a step-count challenge, build up over weeks, not days.
2. Choose supportive footwear
Look for shoes with:
- Good heel cushioning
- A slight heel rise, not completely flat
- A reasonably stiff sole that does not fold in half easily
Replace very worn shoes, especially if the heel cushioning is visibly compressed⁷.
Use more supportive shoes for longer walks and standing, and keep very minimal or flat shoes for short, easy periods if you enjoy them.
3. Use insoles wiselyOff-the-shelf cushioned insoles or simple arch supports can help spread load and ease pressure on the heel⁸. They work best as helpers alongside stretching and strengthening, not as the only strategy.
Running and sport: smart loading for your feet
If you run, play court sports, or hike:
- Increase weekly distance or time by no more than 5–10% on average
- Add hills and speed work gradually, not all at once
- Mix in low-impact days such as cycling, swimming, or elliptical training
- Rotate between two pairs of running shoes if you train frequently
- Consider more cushioned or rocker-soled shoes if you have a history of heel pain
Your plantar fascia prefers consistent training rather than sudden weekend spikes¹¹.
Work strategies if you stand a lot
- Use anti-fatigue mats where possible on hard floors¹².
- Wear shoes with good cushioning and arch support, this is one place to prioritize function over fashion.
- Change standing positions, step on and off a small platform, or walk briefly when you can.
- Use seated options or task rotation when available to reduce all-day continuous standing.
Lifestyle habits that help your heels
- Work toward gradual weight loss if recommended for you, as each step places multiple times your body weight through the foot¹³.
- Stay active in ways your feet tolerate, such as cycling, swimming, or rowing, while you build capacity for more walking or running.
- Manage blood sugar and other health conditions like metabolic syndrome with your healthcare team¹⁴.
Early warning signs: when to act
Address symptoms early if you notice:
- First-step pain under the heel in the morning or after sitting
- Heel pain that flares after longer walks or runs and keeps returning
- Stiffness under the arch that causes limping for the first few minutes after getting up
That is the right time to start:
- Footwear changes
- Plantar fascia and calf stretching
- Gradual strengthening
- Load adjustments
Seek urgent medical review if:
- You cannot put weight on the foot after a pop or sudden sharp pain
- Pain is constant at night with very focal bone tenderness
- The heel is hot, red, or swollen and you feel unwell
- You have heel pain plus numbness, tingling, or burning
Did you know?
Targeted strengthening can be more effective than stretching alone. Research shows that slow, controlled heel raise exercises that gradually increase load can improve pain and function in people with plantar fasciitis, even when symptoms have been present for months².
Habits that help prevent flare-ups
1. Keep your daily movement steady: Your plantar fascia handles load best when activity is consistent. Gradual changes in walking, standing, or running help the tissue adapt and reduce strain¹.
2. Build foot and calf strength: Strong calves and small foot muscles help absorb force with each step. Simple heel raises and arch control exercises can reduce stress on the heel over time².
3. Wear supportive shoes for long days: Shoes with cushioning, a slight heel rise, and a stable sole help spread pressure under the foot. This matters most during long walks or hours of standing³.
4. Increase activity in stages: Whether you are starting a new job, returning to running, or adding workouts, give your feet time to adjust. Sudden spikes in load are a common trigger for heel pain⁴.
5. Stretch when your feet feel stiff: Plantar fascia–specific stretching and calf stretches can reduce morning stiffness and help the tissue tolerate daily stress better⁵.
6. Pay attention to early warning signs: Mild heel soreness or morning stiffness is a signal to adjust load, not push through. Acting early often prevents a small flare from becoming a longer setback⁶.
How Sword supports ongoing strength and mobility
Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.
Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.
- Focus on strength, mobility, and stability
- Designed to support movement between flare-ups
- Guided programs you can follow on your schedule
- Non-invasive, evidence-informed approach
Clinical insight
