How to Prevent Plantar Fasciitis from Returning

How to Prevent Plantar Fasciitis from Returning

If you’re a runner or athlete, you likely use your feet a lot. This sometimes leads to an overuse injury known as plantar fasciitis. This issue causes pain in your foot, most commonly around your heel. Plantar fasciitis often clears up by itself, but can also come back with a vengeance.

At Sports Medicine Associates of San Antonio, Dr. Marque A. Allen provides specialized care in the field of podiatry and foot and ankle surgery. If you have plantar fasciitis, Dr. Allen and his team offer modern treatments to relieve your pain and get you back to the activities you enjoy.

What is plantar fasciitis?

Your feet are made up of many bones, tendons, and ligaments that allow you to stand and walk. One of the important structures in your feet is your plantar fascia. This ligament connects your heel bone to the front of your foot by your toes.

Plantar fasciitis occurs when that ligament becomes inflamed and painful, usually due to overuse. It’s one of the most prevalent causes of heel pain, and causes discomfort and trouble walking.

When your plantar fascia sustains overuse injuries, it leads to tiny tears in the ligament. Your body reacts to these tears by causing inflammation to protect your tissues. The inflammation leads to stabbing pain in your feet, often first thing in the morning, or after sitting for a long period of time.

Understanding the symptoms

The most prevalent symptom associated with this condition is pain in or around your heel. This is caused by overuse, and can vary in severity. There are other signs of this condition as well, some of which include:

Plantar fasciitis often causes pain that lasts for several weeks to months. The amount of pain depends on the severity of your condition, and what you’re doing to rest your foot.

Rarely, you may experience pain in your toes as well. Your calf muscles may also feel tight, although this isn’t a direct symptom of plantar fasciitis. Tight calf muscles often cause more strain on the plantar fascia, making your pain worse.

Tips to prevent plantar fasciitis from coming back

Unfortunately, plantar fasciitis can return even with the proper treatment. When you’re active and on your feet a lot, plantar fasciitis is likely to return, unless you take a few key steps. 

Dr. Allen and his team offer not only treatment for this painful condition, but also guidance on preventing plantar fasciitis from returning. A few of the things Dr. Allen recommends to keep your feet healthy and out of pain include:

Custom orthotics

Custom orthotics are key to preventing plantar fasciitis from coming back. These orthotics are customized to the shape of your foot. This helps to relieve any issues that could be putting pressure on the plantar fascia.

Night splints

Night splints are a great way to keep plantar fasciitis from coming back. The goal of the splints is to stretch your plantar fascia and calf while you sleep. This keeps your foot flexible and provides you with the support you need to reduce your pain.

Pay attention to your shoes

Your day-to-day footwear plays a large role in the overall health of your feet. To keep plantar fasciitis from returning, make sure your arches are supported. Switch out your shoes regularly, and make sure you’re comfortable in them.


Stretching is a vital component to keeping plantar fasciitis at bay. Gently stretching your foot before activity not only loosens up your muscles and tissues, allowing the plantar fascia to be more flexible; it also improves blood flow to the area, allowing it to heal quicker.

Get some rest

Plantar fasciitis is an overuse injury, caused by constant irritation of the plantar fascia. To prevent it from continuing to affect your life, make sure to rest your feet regularly. Prop your feet up when you’re sitting, and stick to low-impact exercises instead of jumping or running.

Another way you can prevent plantar fasciitis from coming back is to lose any excess weight you’re carrying around. Extra weight puts added pressure on your feet, causing your pain to flare. 

If you’re tired of dealing with the pain of plantar fasciitis, call our office in San Antonio, Texas today at 210-988-6520. You can also schedule an appointment online using our convenient booking tool.

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