1. Ditch the High Heels
Choose shoes with a low or medium-sized heel to prevent or reduce pain from plantar fasciitis. High heels may be stylish, but they put a lot of pressure on your arches and can inflame the fibrous band on the bottom on your foot, called the plantar fascia. If you need to dress up for an event, bring your high heels with you and change into them when you arrive so you won't hurt your feet any more than absolutely necessary.
2. Get Plenty of Arch Support
Shoes that have too flat a heel can also aggravate plantar fasciitis. Avoid shoe styles that have a flimsy sole, such as flip flops and many kind of sandals, because they do not give you the arch support you need. Choose a sneaker, loafer or other "sturdy" shoe that provides both cushioning and support in the arch and heel areas. If your arches ache or you feel heel pain after wearing a pair of shoes even briefly, they don't provide enough support and can make your plantar fasciitis worse.
3. Add Orthotics to Your Shoes
Sometimes even a good pair of shoes doesn't give you enough arch support if you already have plantar fasciitis. Ask your doctor to recommend a brand of arch supports for you to buy and use in your shoes. If you have severe problems with heel pain, you may need to have orthotics customized to your feet.
4. Replace Your Sneakers Every 400 Miles
Runners often experience plantar fasciitis when they wear their running shoes longer than they should. Don't wait for your sneakers to be completely worn out and torn up inside, because they won't be giving you the support your foot needs. Be proactive and buy new shoes before you start feeling foot pain. Runners should replace their shoes every 400 miles to prevent plantar fasciitis and other foot problems.
