4 Ways to Avoid Plantar Fasciitis Recurrence

About 1 in 10 people develop plantar fasciitis, a common condition that causes heel and arch pain. Most cases are mild and improve with rest, changes in activity, and over-the-counter measures; however, symptoms may recur. The good news is that preventive actions can help reduce your risk of recurrence and support your mobility.

At Mayfair Foot Care in Commack, New York, podiatrists Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno provide high-quality care for plantar fasciitis. Keep reading for four simple tips to help you stay active and pain-free.

1. Wear supportive shoes

Plantar fasciitis occurs when your plantar fascia, a thick band of tissue that runs from your toes to your heel, develops small tears due to daily activities, like walking and standing. These tears can become inflamed over time, making it painful to stay on your feet.

Wearing comfortable, supportive footwear can make a significant difference. For example, shoes with firm midsoles and a low heel (around one inch) can help evenly distribute your weight and reduce strain on your plantar fascia. Avoid footwear that lacks adequate support, such as flip-flops, high heels, and flat soles.

If changing shoes doesn’t help your heels feel better, we may also prescribe custom orthotics. These personalized shoe inserts are specifically designed to support the unique structure of your feet.

2. Stretch your feet and calves

Research shows that people with plantar fasciitis also tend to have tight gastrocnemius or calf muscles. This tightness makes it difficult for the plantar fascia to move freely, increasing the risk of heel pain and inflammation.

Targeted stretches can help reduce some of this stiffness. For example, calf stretches, toe stretches, and plantar fasciitis rolls (using a frozen water bottle or ball to massage the bottom of your foot) can improve flexibility and ease pain. Doing these exercises first thing in the morning can help set you up for success all day long.

3. Don’t overdo physical activity

You’ve probably heard the saying, “movement is medicine,” and while this applies to most musculoskeletal injuries, plantar fasciitis requires a more cautious approach. You don’t have to stop exercising altogether, but if you jump back too quickly into strenuous activity after a brief recovery, the condition is more likely to recur.

The best way to prevent this is to gradually ease back into your routine. For example, low-impact exercises like walking, cycling, and swimming can help build up your foot and calf muscles and protect your plantar fascia from reinjury. It’s also important to take at least one day off after each workout. Giving your body time to rest and recover can help you achieve lasting success.

4. Maintain a healthy weight

Both of your plantar fascia support the weight of your body, so it’s no wonder they experience wear-and-tear. If you carry a bit of extra weight, that added pressure can worsen plantar fascia stress and exacerbate your symptoms.

You don’t need to make drastic changes or consider surgery. Even a modest weight loss of just five to 10 pounds can reduce pressure on your feet and lower your risk of plantar fasciitis returning. For example, one study found that people who underwent weight loss surgery experienced significant improvements in their plantar fasciitis symptoms, highlighting the benefits of reducing excess weight overall.

If symptoms persist despite preventive steps, professional treatment can help.

Schedule plantar fasciitis treatment

For many, plantar fasciitis is a chronic condition, but that doesn’t mean you have to sit on the sidelines. By making a few smart changes and taking good care of your feet, you can remain active and pain-free. Contact Mayfair Foot Care today to schedule a consultation and treatment. Call our office in Commack, New York, to make an appointment or book your visit online.