Skip to main content
plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment

Stepping lightly: A guide to managing plantar fasciitis

Stepping Lightly- Avoiding Plantar Fasciitis

22 January 2024

Plantar fasciitis is a common and painful foot condition that occurs when the thick band of tissue running across the bottom of your foot, known as the plantar fascia, becomes inflamed. Whether you’re an avid runner, spend long hours on your feet at work, or simply want to maintain good foot health, preventing plantar fasciitis is crucial. In this guide, we’ll explore effective strategies to keep this condition at bay.

Read more: Stepping lightly: A guide to managing plantar fasciitis

Choose the Right Footwear:

Let’s start out on the right foot, investing in proper footwear is a must. Opt for shoes that provide adequate arch support, cushioning, and a comfortable fit. Avoid high heels or shoes with inadequate support, as they can contribute to strain on the plantar fascia. Regularly assess the condition of your shoes and replace them when they show signs of wear, as worn-out footwear can contribute to foot problems.

plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment
Source: D Max. No changes made

Gradual Exercise Progression:

Sudden increases in physical activity, particularly high-impact exercises like running, can strain the plantar fascia and lead to injury. Gradually increase the intensity and duration of your workouts to allow your feet to adapt. Incorporate low-impact activities like swimming or cycling to reduce stress on the plantar fascia while maintaining overall fitness.

Stretching and Strengthening:

Performing regular stretching exercises can help keep the plantar fascia flexible and reduce the risk of injury. Focus on calf stretches, toe stretches, and Achilles tendon stretches to improve the overall flexibility of the foot and lower leg. Additionally, incorporating exercises to strengthen the muscles supporting the foot can contribute to better stability and reduce strain on the plantar fascia.

Maintain a Healthy Weight:

Carrying excess weight puts additional stress on the feet, increasing the risk of developing plantar fasciitis. Maintain a healthy weight through a balanced diet and regular exercise. Losing even a small amount of weight can significantly alleviate pressure on the plantar fascia and decrease the likelihood of developing foot-related issues.

Supportive Insoles:

Consider using supportive insoles or orthotic inserts to provide additional cushioning and support to your feet. These can be particularly beneficial if your regular footwear lacks proper arch support. Customised orthotics, prescribed by a podiatrist, can address specific foot conditions and help prevent plantar fasciitis.

Mind Your Walking Surface:

Be mindful of the surfaces you walk on, especially if you’re prone to foot pain. Hard, uneven surfaces can exacerbate strain on the plantar fascia. Whenever possible, choose softer surfaces for walking or exercising. If you’re a runner, vary your running routes to avoid consistently pounding the same pavement.


By incorporating these proactive measures into your daily routine, you can significantly reduce the risk of developing plantar fasciitis. Remember, prevention is key when it comes to foot health. Listen to your body, invest in quality footwear, and adopt a well-rounded approach to maintaining strong, flexible, and pain-free feet. Your foundation for a healthy, active lifestyle starts from the ground up.

Chiropractic care can prove highly effective for the treatment of plantar fasciitis. Watch the video below to see how we can help you.

Philippa Oakley

Principle Chiropractor and founder of Acorn Health. BCA Chiropractor of the Year 2022 for her work in LGBTQ+ EDI and a specialist interest in chronic pain.

Recent Blogs

You may also like

  • A Guide to Relaxation and Migraine Management


    Dive deep into stress reduction, relaxation techniques, and holistic wellness strategies to manage migraines.

  • 8 Tips for Maintaining a Healthy Back While Driving


    Getting your back in gear and feeling great in the driving seat

  • Back in Control: Sciatica


    Crafted to empower individuals in understanding and managing lower back pain and sciatica.

Leave a Reply

Your email address will not be published. Required fields are marked *