Plantar fasciitis is a condition in which the plantar fascia, the tissue that runs across the bottom of the foot, becomes inflamed. 

The condition can affect people who are overweight, people who spend a lot of time on their feet, and athletes who make repetitive movements, such as long-distance running and playing soccer. 

Each year, an estimated 2 million Americans seek medical help due to heel pain caused by an irritated fascia. 

Plantar fasciitis is an overuse injury, caused by repetitive strain. For example, someone who trains the same part of their body every day is more likely to experience inflammation. 

We asked our specialists to share a few tips on avoiding plantar fasciitis when training. 

Introduce more rest days or vary your routine

Because plantar fasciitis is caused by the irritation of the fascia due to overuse, stopping your activities and getting adequate rest are vital to preventing a flare-up.

If you plan to stay active daily, vary your exercises to avoid consecutive training days that work the same muscles, ligaments, and tendons. Training the same body parts day after day not only can cause plantar fasciitis, but also runner’s knee, Achilles tendinitis, and stress fractures.

Stretch your feet every morning 

You may notice some stiffness in your feet when you wake up. That’s because the fascia is shorter in the morning.

Stretching and massaging your feet before beginning your workouts can warm up and increase the flexibility of your feet. Stretching also improves blood flow, encouraging faster healing.