When it comes to Plantar Fasciitis, the old adage “An ounce of prevention is worth a pound of cure” rings as true as ever. And luckily, by following a few key healthy habits, it’s possible to keep Plantar Fasciitis and heel pain at bay, allowing you to stay active and pain free.

What can you do to prevent Plantar Fasciitis? Take these 7 tips to heart!

1. Maintain a healthy weight.

Rapid or chronic weight gain is one of the biggest red flags for developing Plantar Fasciitis. Carrying extra weight puts a lot of strain on your heels, the ball of your foot, and your plantar fascia ligament (the area between your heel and the ball of your foot, also known as the arch), which puts strain on your arches and can lead to inflammation, pain, and ultimately plantar fasciitis. Eating right, and eating foods that are high in certain nutrients and have anti-inflammatory properties can also give you added protection against Plantar Fasciitis. Read more about the connection between nutrition and Plantar Fasciitis.

2. Always do a warm-up before exercise.

Nix the idea that a warm-up before exercising is “nice but not totally necessary.” Warming up and stretching your muscles prior to diving right in has a huge impact on how your muscles and tendons prepare for and respond to exercise. Tight or “cold” muscles aren’t able to stretch as easily, are more prone to injury, and are less able to perform and support other muscles and tendons–including the ones in your feet!

3. Wear the right shoes.

Wearing shoes that support your arch and heel is one of the best things you can do as far as Plantar Fasciitis prevention goes. Shoes that are the right size, cushion your heel with a thick sole, and don’t allow your heel to wiggle around are crucial–and not just when you exercise. Don’t make the mistake of wearing heels that strain your arch during the day, and then switching to supportive shoes to exercise. Any shoes you wear–or don’t wear–throughout the day have an impact on the health of your feet. In addition to avoiding unsupportive heels and flip flops, try not to go barefoot.

4. Empower your shoes.

Many people have the mistaken idea that wearing orthotics is something only people with full-blown foot conditions should do–and it couldn’t be further from the truth. Slipping a pair of heel seats or inserts designed for high arches into your favorite pair of shoes is an inexpensive and effective way to prevent Plantar Fasciitis, and a great alternative to buying expensive orthotic shoes.

5. Run on soft surfaces.

You’ll keep Plantar Fasciitis at bay by making it a habit of running on soft, even surfaces whenever possible. Choose groomed paths in the park over sidewalks when it’s feasible, and run on turf in a track instead of the street when you can. Running on soft surfaces minimizes the impact your feet absorb as they hit the ground–meaning less inflammation and stress to your heel and fascia–and avoiding uneven surfaces means there’s less chance of landing wrong and twisting or straining a ligament or tendon.

6. Don’t over-do it.

One of the best healthy habits you can develop to not only prevent Plantar Fasciitis but a litany of other ailments is to listen to your body and know your limits. Focus on signs of pain and exhaustion as much as you focus on attaining your goals, and you’ll be able to avoid overexerting your muscles and tendons. Increase workout duration and intensity incrementally to help you avoid maxing out when you exercise and play, and don’t make sudden increases in how long or how intensely you participate in an activity.

7. Keep active.

Last, but most definitely not least, find ways to stay active on a regular basis. Carving out 10 or 15 minutes of activity every day, or every other day, will keep your muscles, tendons, and ligaments in your feet limber, better able to support you, and free of Plantar Fasciitis. Don’t think this has to be strenuous activity, or even that you have to put your gym clothes on. A walk around the block, 10 minutes spent stretching, or a friendly game of catch will keep you moving and limber!

Making these healthy habits a part of your regular fitness routine will not only help you prevent Plantar Fasciitis–it’ll help you stay active and enjoy life to the fullest by keeping you pain free. Your feet take you wherever you want to go; keeping them in good shape is one of the best things you can do to live a healthy, active life!

It’s no secret that the right pair of shoes make a world of difference when it comes to preventing or managing the symptoms of Plantar Fasciitis. But which specific qualities should you look for when purchasing a new pair of sneakers for walking, running, or sports?

Your search for the best running shoes or sneakers for plantar fasciitis should take into account several key factors, including correct sizing, proper lacing, matching your footwear with the activity you’ll be taking part in, budgeting effectively, and fortifying your shoes with additional support.

Click here to get Heel Seats, which turn any sneakers into orthotic shoes!

With the right pair of shoes on your side, you’ll find the support you need for a broader range of activity–and comfort!

Correct Sizing

Did you know that a recent study found that almost one third of participants were wearing the wrong size shoe?

That’s bad news for Plantar Fasciitis sufferers, since shoe size can have a big impact on the condition. Shoes that are too loose can make your stride irregular and put strain on your arches, while cramped footwear can cause your toes to curl and add pressure to your heel and the ball of your foot.

While choosing the correct size shoe for your feet might seem simple–and a no-brainer once you’ve found the right size–it’s not as simple as it might seem. For one thing, shoe size can change with age. In fact, experts estimate that your shoe size can increase by half a size every ten years after you turn 40. It’s also important to consider the width of your feet–not just the length. Weight gain is a common culprit of changes in foot width, since it can cause your feet to flatten and expand. Shoes that are too narrow or too wide won’t give you the support you need, so keep a close gage on how your shoes fit.

Solution: Measure your feet regularly, and often–and make sure that any shoe you buy fits as comfortably at the beginning of the day as it does by the end, when feet are likely to be most swollen. When you buy new shoes, make sure the company has a good return policy, so you’re not stuck with an ill-fitting pair of shoes (it can be hard to get a good gage of fit in the store).

Proper Lacing and Sole Support

The best sneakers for Plantar Fasciitis will have a thick, cushiony sole–a necessity to put a buffer between your heels and fascia, and a hard or uneven surface. A flexible, rubber sole is best (avoid leather) for maximum shock absorption. Keep an eye on your soles as time goes by, since, depending on how much you use them, this sole will wear down and erode over time.

Lacing can also make a difference when it comes to Plantar Fasciitis. The more eyelets on the laces, the better, since this allows you greater control over how loose or tight different parts of the shoe fit on your foot. To get the maximum support of your heel and arch, leave the laces near your toes slightly looser, and the laces near your heels tied tight. For even better heel support, make a small loop with each lace when you get to the second-to-last eyelet, then thread the lace through the last eyelet and back through the loops before tying the laces.

Fit the Shoe to the Activity

As the old saying goes–if the shoe fits, wear it! And when it comes to choosing the best athletic shoes for Plantar Fasciitis, your sneaker of choice should differ depending on the type of activity you’re going to take part in.

While you don’t need a closet full of shoes, having a few different pairs for different types of activities can reduce the strain to your arches and mitigate the symptoms of Plantar Fasciitis more effectively than using just one pair for all activities.

• Walking: Look for a smooth tread, a flexible sole that allows your foot to bend easily, and good cushioning on the soles.
• Running: Look for extra stability in the heel, lightweight structure, and thick flexible cushioning on the soles
• Field Activities: Look for extra ankle support and excellent traction, along with a thick sole

Fit the Shoe to Your Budget

The most expensive sneaker isn’t always the best shoe for Plantar Fasciitis. In fact, buying several pairs of shoes to fit your activity type, and making sure those shoes fit well–and are used in tandem with Heel Seats or Orthotics–is worth more than the most expensive pair of sneakers money can buy. In fact, several studies have found that medium and low cost sneakers perform as well as (or even outperform expensive sneaker brands when it comes to heel and arch support).

If you’re looking for advice on a specific brand recommendation, many experts at the American Orthopaedic Foot and Ankle Society swear by New Balance shoes for their patients (64 percent!) Expect to pay between $35 and $50 for a good pair of sneakers (there are plenty of more expensive options, but don’t buy them on account of your feet–just your sense of style!)

Plantar Fasciitis and tendonitis are two very different conditions that can be difficult to tell apart at first. Both involve acute foot pain, and both can have a big impact on your quality of life. Knowing the difference between the two can make a significant difference on your treatment, so the sooner you determine which condition you’re dealing with, the sooner you can get effective relief for your symptoms.

One of the biggest difference between Plantar Fasciitis vs. tendonitis is the location of the pain: The pain from Plantar Fasciitis is concentrated on the heel and underside of the foot, while the pain from tendonitis can manifest in many areas of the foot, depending on the type of tendonitis–except the underside of the foot. However, in the early stages of both conditions, this can be difficult to differentiate. Luckily, these two conditions differ in other ways too.

Keep reading to learn more about the differences between Plantar Fasciitis and tendonitis.

 Is It Plantar Fasciitis?

When the thick tissue that connects your heel to the ball of your foot (the area responsible for your foot’s arch) becomes chronically inflamed to the point of pain, you have a condition known as Plantar Fasciitis.

Causes of Plantar Fasciitis

The primary cause of Plantar Fasciitis is unsupported or strained arches. It can be triggered or made worse by any of the following factors:

• Sudden weight gain (including weight gain from pregnancy) or chronic weight issues that put additional strain on the arches of your feet
• Long distance running, or running without proper foot support on hard or uneven surfaces
• Arches that are either high or flat
• Standing for long periods of time throughout the day
• Prolonged use of everyday footwear that doesn’t have proper arch support

Symptoms and Characteristics of Plantar Fasciitis

One of the most common telltale signs of Plantar Fasciitis is foot pain that is worst first thing in the morning (when the fascia is tight after a night of sleep) and improves somewhat throughout the day as the fascia stretches out. The following are other telltale signs of Plantar Fasciitis:

• Stiffness in the heel and aching arches
• Swelling and redness along the arch and heel
• Pain that is worse in the morning
• Symptoms improve somewhat with rest, stretching the fascia, and icing
• Sharp pain in the fascia and heel, which typically causes limping (especially in the morning)

Diagnosis

To diagnose Plantar Fasciitis, your doctor will carefully examine your heel and arch, and will probably take x-rays. If the area between your heel and the ball of your foot appears inflamed and thicker than normal, and if the x-rays reveal bone spurs (calcium deposits that develop in response to inflammation of the heel and fascia), a diagnosis of Plantar Fasciitis will likely be made.

Treatment

Treatment for Plantar Fasciitis is most effective when approached holistically to reduce inflammation and support your heels and arches:

• Regular, gentle stretching
• Regular icing of the heel and fascia
• Shoes that support the heel and fascia, and daily use of orthotics and/or Heel Seats
• Dietary changes (avoiding inflammatory foods and adding certain supplements)
• Anti-inflammatory medication to manage foot pain, including ibuprofen

Is It Tendonitis?

Unlike Plantar Fasciitis, the pain from tendonitis can be focused in several areas of the foot, depending on the type of tendonitis (the front, side, top, or back of your foot)–but not the fascia. Achilles Tendonitis, one of the most common types of tendonitis, can either come on suddenly due to an injury or develop more chronically, from improper footwear or overuse.

Causes of Tendonitis

Tendonitis can have similar causes to Plantar Fasciitis. Running without supportive footwear on hard surfaces is often a primary culprit, but tendonitis can also be brought on suddenly by an injury.

Symptoms and Characteristics of Tendonitis

If you have tendonitis, you’ll likely find that foot pain is worst at the beginning of the day, and that it ramps up in response to increasing physical activity. Also look for these symptoms:

• Pain gets worsens with increasing activity level
• Redness and swelling
• A soft, painful lump may develop at the tendon, over time
• Stiffness in foot and ankle

Diagnosis

Your doctor will do a physical exam of your foot, and may also do an MRI to determine whether any tearing or other damage has taken place to the tendons in your foot.

Treatment

Treatment for tendonitis, like Plantar Fasciitis, should focus on dealing with symptoms and addressing the cause that brought about the condition in the first place. Strengthening the muscles in the calf and foot to support the tendons, icing and rest to reduce inflammation, and anti-inflammatory pain relievers are likely to be recommended. Orthotics and supportive footwear will also improve the healing process and prevent a return of symptoms.

Whether It’s tendonitis or Plantar Fasciitis, seeking and following through with treatment as soon as possible will make all the difference in getting relief and preventing further damage. Left untreated, both conditions can have a significant impact on your quality of life.

At Heel That Pain, we’re here to help you find answers to the questions you have and get you back on your feet–without pain. If you’re currently experiencing heel or arch pain, you may find the following resources helpful as well:

Free exercises to try before you buy any treatment for foot pain

Helpful videos and home remedies for Plantar Fasciitis and tendonitis