8 Things Not to Do With Plantar Fasciitis (and What to Do Instead)

Plantar fasciitis can have many causes. If you're dealing with plantar fasciitis, it's important to understand the activities and habits that can make your heel pain worse and potentially slow down your recovery. Knowing what not to do when you are dealing with plantar fasciitis is just as important as knowing what to do.

1. Don’t Ignore Morning Heel Pain

That first step out of bed can feel like walking on glass. Morning pain happens because your plantar fascia tightens overnight, and ignoring it won’t make it disappear. Over time, it can worsen microtears and inflammation.

✅ What to Do Instead:

Stretch your calves and plantar fascia before getting out of bed. Gentle towel stretches or rolling your foot on a ball helps reduce that first-step pain.

2. Don't Skip Stretching

Tight calves and Achilles tendons place more tension on the plantar fascia, keeping it irritated. Skipping stretching is one of the easiest ways to stall your recovery.

✅ What to Do Instead:

Make calf stretches, plantar fascia stretches, and ankle mobility work part of your daily routine. Even 5–10 minutes a day can make a huge difference.

2. Don’t Over-Rest or Stay Sedentary

Rest is important, but doing nothing for weeks can actually make plantar fasciitis worse. Muscles tighten, flexibility decreases, and your fascia stiffens.

✅ What to Do Instead:

Movement is key for a healthy life. There are ways to move while you are in plantar fasciitis recovery that will not make your pain worse. Aim for a balance. Gentle activities like walking (in supportive shoes), stretching, and yoga, and swimming keep circulation flowing and promote healing.

3. Don’t Rely Only on Painkillers or Steroid Injections

Over-the-counter medications may dull the ache, but they don’t solve the root problem. Relying solely on pills means the underlying inflammation remains.

Steroid or cortisone injections can get rid of pain, but if the root cause of why the plantar fasciitis started isn't addressed, this pain tends to come back.

✅ What to Do Instead:

Use OTC pain meds occasionally, and if you decide to use steroid injections, if after 3 in one year, and your plantar fasciitis isn't gone, it's important to look into other treatment options, or look for a second opinion. Addressing the cause—not just masking pain—is key to long-term relief.

4. Don't Ignore Your Diet and Lifestyle When Dealing With Plantar Fasciitis

Following a healthy diet and lifestyle supports your body's healing process from plantar fasciitis.

Anti-inflammatory foods like seafood rich in omega-3 fatty acids, and whole and unprocessed fruits and vegetables, nuts, and seeds give your body the essential nutrients it needs to help repair your plantar fascia, therefore decreasing the pain you will have over time.

These foods have antioxidants and polyphenols that fight inflammation and promote healing.

Other lifestyle factors like being at a healthy weight, staying hydrated, and getting enough sleep can and do aid your body in the repair and healing of your plantar fascia.

Finding a doctor who follows an integrative approach when treating your plantar fasciitis is key to help you remove sources of chronic inflammation, other roadblocks to healing, and get you back to doing what you love.

5. Don't Push Through High Impact Workouts With Plantar Fasciitis

Running, HIIT, and other high-impact activities often make plantar fasciitis worse. Trying to “tough it out” usually delays healing and risks more serious injury.

✅ What to Do Instead:

Switch to low-impact activities like swimming, cycling, or strength training until your pain is under control. Even some non-weight bearing exercises like swimming can help quiet down your plantar fascia, without putting more stress and strain on it. Once you’re improving, you can gradually return to higher-impact exercise.

6. Don't Go Barefoot With Plantar Fasciitis

Walking barefoot on tile, wood, or concrete floors puts direct stress on your heels without any shock absorption. For someone with plantar fasciitis, that can trigger immediate flare-ups.

✅ What to Do Instead:

Wear supportive slippers or sandals indoors. Look for cushioned, options instead of flat house shoes.

One of my favorite brands for people with plantar fasciitis: Altra Running

7. Don't Not Pay Attention To The Shoes You're Wearing With Plantar Fasciitis

Flat sandals and worn sneakers don’t give your feet the support they need. Without proper cushioning and heel support, your plantar fascia takes on more strain with every step.

✅ What to Do Instead:

Choose supportive shoes with cushioned heels, while you are dealing with plantar fasciitis, your shoes are more than 300–500 miles old (for runners) or visibly worn, replace them. Custom orthotics from a podiatrist can also help take added pressure off of your plantar fascia, and speed up your recovery.

8. Don’t Delay Professional Treatment

Many people wait months—or even years—before seeing a podiatrist. The longer plantar fasciitis lingers, the more difficult it can be to treat.

✅ What to Do Instead: If heel pain lasts more than 2 weeks despite rest and basic care, make an appointment. Early treatment can include an integrative approach that includes laser therapy, orthotics, regenerative medicine injections, or tailored exercise programs to stop pain before it becomes chronic.

At-Home Relief Options for Plantar Fasciitis

Many cases of plantar fasciitis improve with simple steps you can do at home. Try gentle calf and arch stretches in the morning, wearing supportive shoes with firm arch support, and rolling a frozen water bottle or tennis ball under the arch for 10–15 minutes. These methods may help reduce pain, but if discomfort keeps coming back, it’s best to see a podiatrist for tailored treatment.

❓ Plantar Fasciitis FAQs

How long does plantar fasciitis take to heal?

Most cases improve within 6–12 weeks with consistent stretching, supportive footwear, and activity modification. Chronic cases of plantar fasciitis may take several months. This is why its important to seek treatment early on with heel pain.

Can plantar fasciitis go away on its own?

90% of plantar fasciitis cases go away with stretching, and rest. But for a small group of people, plantar fasciitis pain can become a daily issue. Ignoring it can lead to chronic pain.

When should I see a podiatrist for plantar fasciitis?

If heel pain lasts more than 2 weeks, impacts your day to day activities, or keeps coming back, it’s time to see a podiatrist. A specialist can diagnose the cause, rule out other causes of heel pain, and provide options like orthotics, laser therapy, or regenerative medicine injections to support your body in healing naturally.

Key Takeways

Living with plantar fasciitis can feel frustrating, but the good news is you don’t have to manage it alone. By avoiding the common mistakes above and taking the right steps early, most people recover faster and with less pain. If heel pain is holding you back, professional treatment can make all the difference.

Schedule Your Appointment At Direct Podiatry Arizona

If heel pain has been slowing you down, don’t wait for it to get worse. At Direct Podiatry AZ, we offer advanced treatments—including laser therapy and orthotics—to help you recover faster To view my available appointment times, click here.