How to Avoid Facing Plantar Fasciitis?


How to Avoid Facing Plantar FasciitisAs a sports player, contracting plantar fasciitis is not uncommon. This is because training and even the match participation will involve constant exercising of your feet especially the arch, heel, and the plantar fascia. This may predispose you to this problematic condition which comes in to disrupt your sporting activities.

However, it is possible to avoid plantar fasciitis. There are many ways in which you can be able to fully participate in training and in matches without fear of plantar fasciitis. The following are some tips on ways to avoid plantar fasciitis;

1) Wearing Protective Shoes

The shoes that we use might be a contributing factor to contracting plantar fasciitis. Shoes which keep the plantar fascia on a flat position are dangerous to walk or run with. As a sports player, you should be keen to avoid such shoes, for example, sandals, flip flops, pump bump, and culprit among others. Excessive rising of the heel irritates it. It also causes swelling of the surrounding tissues and the arch. On the other hand, flat shoes such as sandals causes problem to the plantar fascia ligaments.

Thus, you should consider the shoes designed to control this condition. There are many shoes designed well for sports and walking. They are fitted without cushions and slight heel-arch support. They also have soft orthotic inserts which regulate their comfort. For example, futsal soccer shoes, kangaroo, and artificial turf shoes are designed to curb any chances of contracting plantar fasciitis.

2) Foot Stretches

How to Avoid Facing Plantar FasciitisThese are stretches which prevent heel pain and arch problems. You should hold each type of exercise for 30-60 seconds. Also, you should be sure to repeat the same for 3-4 times a day.

First, stand with your back leg straight and with your heel down. Gradually move your hips forward until your calf feels stretched. Do this for 30-60 seconds. Exchange your feet from left to right or vice versa.
Second, sit down and hold your toes from your foot. Pull your Toes gently to as your bend slightly backwards. This will stretch your feet’s arch. Exchange your feet and stretch the other foot too. Take 30 seconds for this stretch too.

Toes, arch, plantar fascia, and heel exercises are essential in preventing plantar fasciitis. They make the feet become more flexible and more firm. You may consider taking these exercises while in your protective shoes. In turn, you will also make the feet get used to walking, running, and playing in shoes.

3) Control Weight

How to Avoid Facing Plantar FasciitisHeavy weight and obesity are contributing factors to contracting plantar fasciitis. Heavy body weight inflicts pressure on your feet while walking. The case may be worse if you are running or playing soccer.

However, this may be controlled effectively through weight loss exercises and measures. One of the most effective ways in controlling weight is through checking your diet. You should consider eating foods with low levels of carbohydrates and fats. This will prevent more weight build up.

Also, regular body exercises such as jogging, gym exercises, sports training, and hiking among others are important in helping you to control weight. This will help you to prevent inflicting pressure on your feet through your body. Eventually, you will curb any plantar fasciitis risk.


Plantar fasciitis is a dangerous foot condition that can halt your sports performance even for a period of 6 months. However, you can easily control it through feet exercises, protective footwear, and through other protective means. This will keep you in the field all the time

Writen by barca