How to Prevent Plantar Fasciitis from Returning

Plantar fasciitis can be very painful for some people, and it may make daily activities difficult or even impossible. Fortunately, most people are able to recover with conservative treatment methods and many can go on to live active lives. However, while it may be an incredible relief when the pain subsides, some people experience a recurrence when they return to their normal activities. Oftentimes, people quickly forget about the pain they endured and take up activities that may have contributed to the problem in the first place, only to find themselves suffering from plantar fasciitis pain once again. For some, it can be a vicious cycle. Recovery doesn't mean that you're immune to the problem going forward. The condition can come roaring back again if you don't take proactive steps to keep symptoms at bay.

If you're living with plantar fasciitis pain, it's important to think long-term. There's no easy fix, but with persistence and consistency, you can improve your chances of remaining pain-free and enjoying an active lifestyle.

There are some simple steps that can help you maintain pain-free feet.

One of the simplest changes you can make to help reduce the risk of recurring plantar fasciitis is wearing good quality shoes that are designed to support and cushion the feet. Ditch the high heels, flats and worn-out footwear. If you feel the need to wear unsupportive shoes at times, make an effort to set limits and take breaks by sitting regularly. While you may be tempted to go barefoot around the house, remember that every time you step foot on hard surfaces, like concrete patios, hardwood floors and bathroom tiles, you could be setting yourself up for a resurgence of plantar fasciitis.

Once you're armed with the proper footwear to increase your chances of staying free of foot pain, consider increasing your chances even more by reinforcing your shoes with insoles or orthotics. The right shoe insert can help complete your footwear by delivering supplemental support and padding, augmenting the benefits of your shoes. 

There are many different options when it comes to orthotics, insoles and other types of shoe inserts. While custom-made orthotics require a visit to the doctor's office and can be expensive, there are over-the-counter options that are very effective and affordable.

Consider an insert designed specifically for plantar fasciitis. Dr. Scholl's® Plantar Fasciitis All-Day Pain Relief Orthotics are specially designed to absorb painful impacts, and they help keep the plantar fascia from stretching, which may reduce the risk of reinjury. 

You might also consider Dr. Scholl's® Advanced Pain Relief Insoles. While these inserts are designed to relieve pain, they can also be very effective at maintaining pain-free feet by offering superior arch support, cushioning and shock-absorbing qualities. 

If you choose over-the-counter insoles or orthotics, make sure you trim them to fit as necessary. They should never bunch up inside of the shoe or cause your feet to feel crowded or tight. Be sure to give yourself time to adapt to your shoe inserts. They may feel slightly uncomfortable at first. If that's the case, wear them for small stretches in the beginning and then work your way up to longer periods. Stop using them right away if they cause any kind of pain or significant discomfort. 

Tightness in the feet and lower legs can increase the risk of plantar fasciitis pain returning. You might not feel like you need stretching exercises anymore now that your plantar fascia has healed. However, taking just a little bit of time each day to make sure that your feet and legs stay limber and loose can go a long way in maintaining your results. 

If you've been working with a physical therapist for stretching exercises, continue to perform these moves at home on your own. While many people tend to focus on the feet for pain relief, remember that tight calves can also play a role in plantar fasciitis. Give this area some attention as well. 

Once you've recovered from plantar fasciitis, it's important that you resume your regular activities gradually, modifying any movements that may have contributed to the condition. A sudden increase in intensity could set you back and aggravate your newly recovered plantar fascia. Be kind to your feet and establish limitations. 

Standing for long periods can put excess pressure on the feet, potentially harming the plantar fascia, and the effect is more pronounced if you're wearing unsupportive shoes or standing on a hard surface. 

If you have a job that requires you to stand all day, make sure you have good footwear and take breaks whenever you can. Consider purchasing an anti-fatigue mat to create an additional barrier between your feet and the floor. 

The feet are the first line of defense against many kinds of impact on the body. Anytime you stand, run or walk, your feet are absorbing shock. When you're overweight, the feet endure even more stress, and this stress is amplified if you engage in high-impact sports. Losing even a few pounds can lessen the burden on your feet and reduce the chances of plantar fasciitis returning.

Did you just feel a twinge in your heel when you stood up as you got out of bed? Even if your foot generally feels fine, don't ignore that twinge. Be alert and take note of any indications that your pain may be returning, even if it may seem insignificant at the time. As soon as you feel any symptoms of plantar fasciitis, immediately back off from your normal activity and resume your at-home care methods. Contact your healthcare provider if you have concerns or you're not able to manage the pain on your own. Never try to tough it out of push through the pain.

If you notice that your foot pain is beginning to interfere with daily activities again, or if you think your at-home care isn't sufficient for maintaining your results, consider making an appointment with a podiatrist. They can perform a thorough evaluation, make a diagnosis and devise a plan for long-term relief.

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