If you’ve ever experienced a sharp, stabbing pain in your heel that is at its worst in your first steps of the morning, you are most likely suffering from plantar fasciitis. Plantar fasciitis occurs when the plantar fascia, a strong band of tissue that supports the arch of your foot, becomes irritated and inflamed. Around 2 million patients are treated for this condition each year, and that’s just the number of people who seek treatment. Many more likely ignore their plantar fasciitis symptoms and try to push through pain, hoping it will go away on its own. However, doing this will only worsen your pain, as a number of our daily habits can contribute to plantar fasciitis heel pain.

Here are four habits that you should ditch if you suffer from plantar fasciitis pain:

1. Wearing shoes without arch support

Unfortunately, for those who suffer from plantar fasciitis, it’s best if you say goodbye to your high heels, flats, and flip flops. Although trendy, these shoe styles will only worsen your heel pain and undo any progress made in your plantar fasciitis treatment. Instead, opt for soft, lightweight running shoes with cushioned arch support. “Arch support is key to preventing plantar fasciitis.” says Dr. Derek Amanatullah, Orthopaedic Surgeon and Inventor of PlantarTech. “Consider supportive sneakers whenever practical or possible.” 

So, while tennis shoes are always the best option when it comes to plantar fasciitis, there are alternative warm-weather footwear options that you can wear in the summer months. For example, sandals with ankle straps provide more stability and eliminate the “toe-gripping” that occurs when wearing flip flops. Check out our summer footwear blog post for more information.

2. Forgetting to stretch

Stretching and strengthening your plantar fascia is critical to healing plantar fasciitis heel pain. Neglecting to perform daily stretches — especially before and after exercise — can worsen your symptoms. “Just like your achilles tendon or your hamstring tendon, they perform best when stretched,” says Dr. Amanatullah, “and the plantar fascia is no different.” 

Stretching exercises help loosen the plantar fascia and prevent it from tearing. Stretching also strengthens your supporting muscles and reduces inflammation. Read our blog post for the four best exercises for plantar fasciitis relief.

3. Not hydrating

Staying properly hydrated is one of the best things you can do for your body, and plantar fasciitis is no exception. Believe it or not, drinking water can help manage plantar fasciitis-related inflammation and pain. This is because dehydration can lead to diminishing the lubricant fluid around tendons and ligaments — like the plantar fascia — that prevent overuse injuries. 

So, if you’re someone who forgets to hydrate throughout the day, try carrying a refillable water bottle with you and set reminders on your phone to take water breaks.

4. Pushing through pain

Lastly, ignoring your symptoms and pushing through your plantar fasciitis symptoms is one of the worst things you can do. Unfortunately, this pain will not go away on its own. You must take the necessary steps to heal your plantar fascia and prevent future tearing. 

If you’re active, make sure to talk with your doctor or other medical specialist to make an exercise plan as they might suggest limiting the amount of times you train each week. ““No pain, no gain” applies to muscles and often leads to injury of the tendons and fascia,” says Dr. Amanatullah, “If you feel pain in your foot, it’s like a coach telling you to stop.”

PlantarTech Night Strap

There are plenty of bad habits that can worsen your plantar fasciitis pain, so here’s a good habit to add to your daily routine that will help you treat your symptoms: Wearing a plantar fasciitis strap! 

Wearing a plantar fasciitis strap at night can help keep your foot stretched while you sleep and minimize your pain in the morning. The PlantarTech strap is unlike anything else on the market, offering mobility, adjustability, and comfort for everyday wear. The strap is also not strictly for night splinting and can also be worn during the day around the house. 

Visit our treatment page to learn more about treatment of plantar fasciitis and the PlantarTech Strap.