How to Prevent Plantar Fasciitis & Reduce Pain

Sep 20, 21

Let’s get personal. How are your heels doing? Do you ever feel targeted pain, perhaps worst in the morning? If so, there’s a chance that you might have undiagnosed plantar fasciitis. Once diagnosed, you’ll likely be introduced to the ins and outs of the condition by your physician, but for now, we’ll provide a brief overview before advising on preventative measures. 

According to Mayo Clinic, plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. They continue to explain how plantar fasciitis commonly causes stabbing pain that typically occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting. 

Who’s most susceptible? Older folk, runners, overweight or obese individuals, unsupportive-shoe wearers, people who are on their feet a lot for work, and those with abnormally structured feet (flat feet, high arches, etc.).

3 Remedies at Home

Stretch and Elevate

Shout-out to Healthline for publishing this document rich with plantar fasciitis stretches. If you need some selling points, stretching is the freest and simplest thing you can do to reduce your existing foot pain. You can stretch while watching TV, before bed, first thing in the morning, during a bath, after a nice shower – anytime, really!

The great thing about stretching is that sure, it might be a little unpleasant at first, but after a few stretching sessions, it will be as close to instant relief as you can get. Remember to kick up your feet (literally – elevate those puppies) daily so that they can take the load off with you. 

Head to the Freezer

Studies (like this one!) encourage the use of cold at night to relieve foot pain and to stick to heat in the morning to warm the aches away. A study done at the University of Michigan suggested that people should “use ice on your heel. Ice can help reduce inflammation. Contrast baths, which alternate hot and cold water, can also be helpful. Heat alone may make symptoms worse for some people, so always end a contrast bath with a soak in cold water. If ice isn't helping after 2 or 3 days, try heat, such as a heating pad set on low.”

Consider Compression and Structure

To keep it simple, compression helps to improve blood flow and reduce swelling. So, any means of compression, be it tape or socks, will help put the right pressure on your feet and reduce pain and potentially inflammation, as well. Similarly, braces or splints help keep toes pointed up, with the foot and ankle at a ninety-degree angle to allow gentle stretching of the plantar fascia and to prevent it from tightening up overnight.

Coupled with the best shoes for plantar fasciitis (read on), these three tips will ensure that foot pain is a thing of the past.

The Best Way to Avoid Plantar Fasciitis? Wear the Best Walking Shoes

A display of SASNola sandals representing the best shoes for plantar fasciitis


What’s the one thing you have control over regarding plantar fasciitis? Footwear.

Whether you’re on your feet a lot or your feet are simply built differently, it’s critical to take care of them with the best walking shoes for plantar fasciitis. While you can always turn to insoles, over-the-counter supermarket offerings may just make your symptoms worse, causing you to order prescription insoles from your podiatrist (and spending even more $$$). That’s why it’s best to start with shoes designed to give support and comfort rather than having to buy trial-and-error shoes.

SAS shoes are the best shoes for plantar fasciitis. Our shoes come in all sizes and styles, from everyday sneakers and sandals to dressy loafers and slip-ons. There was a hole in the shoe market for comfortable, cute, and supportive shoes, so we filled it here at SAS. We are the best in shoe tech because of our comfortable, moisture-wicking, cooling footbeds to our shock-absorbing, gripping soles; our shoes are built to be worn.

(Quick tip: Never go barefoot if you can avoid it. Get a pair of slip-on house shoes while you’re walking around your house. Why? When walking barefoot, especially on hard surfaces, you further stretch and weaken the plantar fascia ligament rather than allowing time to recover, relax, and heel...or... heal). 

Put pain in the past with the best shoes for Plantar Fasciitis from SAS.