Guest Post from Justin Rodgers of Arizona.
The best way to prevent plantar fasciitis is to avoid excessive overloading of the foot, especially with high impact activities involving running, jumping or climbing. With the ankle loaded into plantar flexion(when you push off with the ball of the foot or toes), the plantar fascia ligament is stretched into a maximum lengthened position and is stressed heavily. Playing pickleball for six hours straight (I am guilty) therefore may not be the best idea if you are prone to foot pain. Know your endurance limits and be sensible when to take a break or stop for the day.
Second, be careful of the type of shoes you wear. The arch of the foot needs to supported properly by your shoe but not be too rigid, which can be difficult to find. I see many people here in Arizona walking the streets and malls in flip flops. This is probably alright around the house, but not very smart for longer walks. I hate to say this to the ladies, but high heels are not a friend to the plantar fascia either. Just think about the position your foot is in with four inch heels; not very favorable. Although purchasing ergonomically correct and proper fitting shoes may require you to pay more, they are well worth the investment.
Some of you may also be more prone to injury than others, based on your current posture, especially the anatomical position of your foot. Having flat feet or high arches often puts people more at risk for injury, and abnormalities with your walking pattern. Being fitted for and obtaining custom shoe orthotics is a solution that can place your ankle and forefoot in a more neutral position. This will reduce the stress on the entire foot and perhaps your knee, hip and lower back.
By taking the proper precautions, you can avoid serious bouts with plantar fasciitis. If prevention does not work, there are treatments available to obtain relief. These valuable treatment methods will be the topic of discussion in my next post.
Yonex shoes have models with a high arch support. Also Copperfit makes an insert that really helps. I use to have Planters almost constantly, just would grin and bear it. Now I use the Copperfit inserts in all of my shoes and wear nothing but Yonex court shoes. Now it nags at me every once in awhile but not nearly as often and much less painfully.