Sports training techniques for plantar fasciitis

If you participate in sports or athletic activities and suffer from plantar fasciitis, there are things you can do to lessen your heel pain.

Wear good athletic shoes:

  • Experts recommend shoes with cushioned soles (especially heels) and good arch supports. Sporting goods stores can help advise you about the best shoes; so can physical therapists, orthopedists, podiatrists, and sports medicine doctors.
  • Replace your shoes every few months, because the padding wears out. Also, replace shoes if the tread or heels are worn down. While expensive, this is less expensive—and less painful—than a long-lasting heel problem.

Use sensible training techniques:

  • Try to avoid exercise that your body is not accustomed to. Common exercise errors that lead to heel pain include:
    • Suddenly increasing the number of miles you run or walk.
    • Running uphill.
    • Running on uneven or hard surfaces, such as concrete.
    • Excessive sprinting (short, rapid bursts of running).
  • If you do change your exercise routine, do it gradually.

Last Updated: July 16, 2009

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