How to Prevent Plantar Fasciitis After You Work Out

Don’t be sidelined by heel pain.

Loading the player...


Plantar fasciitis is a common injury that creates heel pain under the arch of a foot. It is considered an overuse injury, meaning it occurs because the injured person has exhausted a specific muscle, tendon, or bone by working it too hard.

Certified trainer Holly Rilinger knows the pain of plantar fasciitis firsthand. To avoid this heel pain, Holly recommends being proactive. For example, adequate stretching and foam rolling, particularly in the calf muscle area, are great methods of plantar fasciitis treatment and prevention. These practices relieve tension in the heel and calf area and reduce chances of further injury. (Check out Holly’s tips for dynamic stretching and using a foam roller.)

Since injuries like plantar fasciitis are caused by overuse of one part of the body, experts also recommend you add cross-training to your workout, which means adding variety into your regimen. Alternating between strength training, cardio, and flexibility ensures you use a variety of muscles and tendons and don’t put too much stress on any one area.

Plus, stronger and more flexible muscles can prevent injury by increasing the body’s stability and range of motion. In other words, even if you’re just using cardio to manage your weight, you should still cross-train to avoid plantar fasciitis and other overuse injuries, such as tendonitis and shin splints.