What Not To Do With Plantar Fasciitis

What is doing Mr.Plantar Fasciits to your foot? Hmm! making you think, what not to do with Plantar Fasciitis?. 

No doubt, dealing with such type foot problems is not a simple task. Before discussing precautions, let’s have a quick introduction to Plantar Fasciitis. A thick bowstring-shaped band of tissues that connect the heel to toe, bones are called the plantar fascia. And inflammation of plantar fascia results in heel pain that is called plantar fasciitis.

When you get up in the morning after a night of sleep or stand up after long sittings. You feel a stabbing pain in your heel. It reduces slowly after a few steps of walking or activity. Which is a symptom of plantar fasciitis. 

Everybody wants to get rid of this painful condition as soon as possible. And goes to the doctor or applies for home remedies. 

In our guide, we have discussed different remedies and fast healing ways of plantar fasciitis. In this article, we will discuss another aspect of this foot problem and that is precautionary measures to avoid this condition getting worse.

Scroll down for;

The causes and treatment of plantar fasciitis

What not to do with plantar fasciitis

How is plantar fasciitis diagnosed 

Click for more Planter Fasciitis Articles

The causes and treatment of plantar fasciitis

After observing numerous cases of this pain, podiatrists and foot surgeons have given many do’s and don’ts to handle this condition. Having a look at the causes and treatment of plantar fasciitis can be very useful. 

The plantar fascia is a shock absorber for the foot and supports the foot arch while walking. Stress on it causes a tear. A repeated tearing leads to plantar fasciitis. Some other factors are

  • Aerobics and running 
  • Age
  • Foot deformities like a high arch or flat feet
  • Obesity
  • Long hour standing jobs 
  • Workouts and hard exercises
  • Improper footwear
  • Being overweight
  • Repeated strain in the ligament of the foot 
  • Running long distances
  • Athletic activities

If you ignore the heel pain or don’t treat it on time, it can cause hip knee or back pain as well. Proper and on-time treatment can save you from more problems.

  • Never go for surgery or any other intensive treatment at the first step.  
  • Apply home remedies like a massage with oil.
  • Change your footwear. Orthotics and night splints, and anti-inflammatory agents can provide you great relief. 
  • Try the RICE method to heal PHP.
  • Do stretching exercises and take proper rest.
  • Low impact exercises like swimming or cycling won’t enhance the problem.
  • Choose the shoes with adequate arch support and perfect fit.

But if the problem sustains, then go for invasive therapies after consulting a podiatrist or surgeon. Surgery is the last option of treatment.

What not to do with plantar fasciitis

Plantar Fasciitis risk factors
foot and pain

Plantar fasciitis, also known as Plantar Heel Pain (PHP), calls for care and precautions to heal it without any medical treatment. Here are some features to avoid if you have heel pain.

⊗ Avoid long and continuous running. Because running can provoke added damage to the plantar fasciitis ligament, worsening the disease or causing such intolerable pain that even walking is incredibly difficult, and so running is near impossible.

 Don’t do high impact exercises like jumping because it tears and damages foot muscles. Stretching and extending exercises will lessen plantar fasciitis. It’s enough to do each exercise 2 or 3 times a day, but you do not require to do them all at once. Using a rolling pin or tennis ball is good practice. 

⊗ Avoid activities that put stress on heel or foot muscles. As you know plantar fascia  “tissue band” receives force impact and maintains your weight whenever you stand, walk, run, or jump. It can contract the plantar fascia and finally causes heel pain.

⊗ Don’t forget to stretch your foot and circle the toes and ankle after a stressful activity. It helps to prevent muscles shortening. And make walking steps hard.

⊗ Avoid the shoes if poorly cushioned or don’t support well. Change them if they are too old to lose their shape and support.

⊗ Don’t be overweight. By natural weight loss, the fat in the plantar fascia is also reduced, and plantar fascia regains its flexibility, and the heel pain is reduced or completely cured. Maintain your proper weight with a healthy diet plan and low-impact exercises. Because weight directly affects feet and especially heels 

⊗ Don’t walk barefooted because hard surfaces enhance the stress and cause heel pain. As many podiatrists concede that people who already have plantar fasciitis should not walk barefoot for long periods of time, particularly on hard surfaces like concrete or timber floors.

⊗ Flat shoes having a thin sole can aggravate the pain. Shoes or slippers having thick soles work as shock absorbers and provide better support to feet while walking.

⊗ Avoid excessive use of non-steroidal anti-inflammatory medicines that give you temporary relief. Instead of medicine, massage and other precautions give late but long-term relief.

⊗ Don’t try expensive so-called “ GUARANTEED MIRACLE TREATMENTS” told by people here and there around you. Everybody has a unique foot situation and problem. One thing can be suitable for one but harmful for the others. That’s why first observe your problem and choose the right treatment. 

⊗ Avoid the direct icing but wrap it in a towel and then ice your feet. To avoid frostbite or any other harmful effect, ice in the right way.

a poor cushioned shoe causes foot pain
Avoid the shoes if poorly cushioned
avoid over dose for foot pain heel
Avoid excessive use of medicines
avoid direct ice to heal heel pain
Avoid Direct Ice

how is plantar fasciitis diagnosed

Diagnosing plantar fasciitis is not as painful as you think. your doctor can diagnose it without even an image test like an x-ray.

 He can tell you if you are suffering from plantar fasciitis or just a minor heel pain by looking or examining your ligament.

Don’t feel reluctant to contact a doctor if you have even a minor pain in your ankle or heel.


Plantar fasciitis is a foot problem that is caused due to inflammation in tissues that join the heel with toes bones (ligaments). Heels get ache frequently even after two minutes of the walk and after sleeping.

If you don’t pay attention to this problem it can cause serious problems in the arch of your foot. This is most common in women who wear heels and have foot-standing jobs.

In our article, we have suggested some remedies for plantar fasciitis. We have also suggested some shoes, which will help you to alleviate pain and provide comfort to your heels.

Leave a Comment