Preventing Plantar Fasciitis

It is always better to prevent plantar fasciitis rather than try to fix it after it happens, however that is not always the situation. Plantar fasciitis can be difficult to prevent as your symptoms often start long after you've had the condition. In any case, there are a number of things you can do to keep yourself healthy and prevent further damage.

Wear proper footwear for the activity or work you are participating in - ensure it is comfortable and there is padding, sole stiffness and sufficient arch support (especially if running). If purchasing new shoes leave a 1/2 inch space between your longest toe and the inside of the shoe; remember to buy them in the late afternoon, as your feet swell during the day. Properly sized footwear made out of breathable and flexible materials will also help prevent against corns, calluses and bunions (try to avoid vinyl or plastic). Foot devices or inserts may help to ensure support and cushioning.

Always warm up and cool down your foot and leg muscles before and after working them, and learn the proper form and techniques for your activity. Avoid doing too much to soon to give your body an opportunity to build up its endurance. This is especially important when participating in a new activity. Gradually increase your participation to prevent overstraining your muscles. Also vary your routines and the type of terrain you are participating on to provide relief and avoid overstressing the same area on your foot. Avoid walking on your toes, upstairs or walking barefoot whenever possible.

Stretching and strengthening exercises will help to keep your feet strong and supple, which will prevent further injuries. It is important to build the strength of your toe flexors, as well as your foot, lower leg and hamstring muscles to ensure proper muscle balances. Regular endurance activities such as swimming, water aerobics or biking will help to keep your body healthy and prevent foot tension. Follow this by gently massaging your feet after activities or long periods of standing to ease any tension in your feet.

Maintain a healthy weight or lose weight if required - your feet carry the load of your body. Eating a balanced diet will help to ensure optimum health.

Ultrasound therapy can be performed at home with a portable ultrasound device. If you have symptoms or are recovering from plantar fasciitis, using ultrasound on a regular basis before your activity or throughout the day will help relax your toe and foot muscles, tendons and tissues, and prepare you for action, reduce scar tissue, and help diminish pain and inflammation.

If you suffer from mild inflammation or pain after certain activities or movements use ultrasound therapy when you complete the activity and then rest your feet. You can also use analgesic or anti-inflammatory medication for pain relief if required. If you have been given a treatment plan by your health professional, make sure you adhere to it to ensure pain free living. In general, people who are committed to their therapies and exercises will have the best medical outcomes.