How to Avoid Plantar Fasciitis this Summer
As physiotherapists, we often see a spike in plantar fasciitis cases this time of year — and it’s no coincidence.
After months of wearing supportive winter boots, many people make a sudden switch to flip-flops, sandals, or bare feet, especially during that first warm stretch of spring and summer. Combine that with increased outdoor activity, and it's a perfect storm for heel pain.
If you've recently Googled “why does my heel hurt after walking barefoot?” or “how to stop plantar fasciitis before it starts,” you’re not alone — and the good news is, it’s preventable.
In this post, we’ll break down the most effective, evidence-based strategies to avoid plantar fasciitis, so you can stay pain-free and active all season long.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia — a thick band of connective tissue that runs along the bottom of your foot, connecting your heel to your toes. It supports the arch and helps absorb shock during walking and running.
When this tissue becomes overloaded or irritated, it can lead to sharp or aching heel pain, especially:
· With your first steps in the morning
· After long periods of standing or walking
· After transitioning to less supportive footwear
How to Prevent Plantar Fasciitis: 5 Key Tips
1. Strengthen Your Foot and Calf Muscles
Weak intrinsic foot muscles and under-trained calves are common contributors to plantar fasciitis. Strengthening them improves shock absorption and offloads stress on the plantar fascia.
Try these exercises:
· Toe towel curls – grip a towel with your toes (3 sets of 10)
· Single-leg calf raises – controlled and slow (3 sets of 12)
· Heel drops off a step – focus on slow eccentric lowering
💡 Evidence: Studies support the use of eccentric loading and foot strengthening to reduce plantar stress and improve foot mechanics (Rathleff et al., 2015).
2. Stretch Your Calves and Plantar Fascia Daily
Tight calves and Achilles tendons reduce ankle mobility, placing more strain on the plantar fascia with every step.
Effective stretches:
· Wall calf stretch – 30 seconds x 3 reps per leg
· Plantar fascia stretch – pull toes toward your shin while seated, holding for 30 seconds (2–3x/day)
3. Wear Supportive Footwear — Even at Home
One of the biggest mistakes we see? Ditching shoes completely at home or walking in unsupportive flip-flops for long hours.
Look for footwear with:
· Good arch support
· Cushioned soles
· Secure fit (avoid loose or flimsy sandals)
🦶 Bonus tip: If you have flat feet or high arches, consider over-the-counter orthotics or custom insoles for additional support.
4. Increase Activity Gradually
A sudden uptick in walking, running, or sports after a more sedentary winter can overwhelm your tissues. Your feet need time to adapt!
Follow the 10% Rule:
Increase your weekly activity — whether distance or time — by no more than 10% each week.
5. Don’t Ignore the Warning Signs
A little heel soreness today can lead to a big problem tomorrow if you push through it.
If you feel:
· Morning heel pain
· Aching after long walks
· Pain when standing barefoot on hard floors
…pause and take action:
· Reduce high-impact activity
· Ice the heel for 10–15 minutes after use
· Begin gentle stretches and strengthening
· Book with a physiotherapist if pain persists more than a few days
FAQ – Quick Answers to Common Plantar Fasciitis Questions
· What causes plantar fasciitis?
Repetitive strain, poor footwear, tight calves, weak foot muscles, and sudden increases in activity.
· Can plantar fasciitis go away on its own?
Sometimes, but untreated cases can become chronic. Early intervention is best.
· What shoes are best to prevent plantar fasciitis?
Look for arch support, cushioning, and proper fit. Avoid flat or worn-out shoes.
· Are flip-flops bad for plantar fasciitis?
Most are! Thin-soled, unsupportive flip-flops contribute to overload of the fascia. If you love sandals, choose ones with built-in arch support and cushioning.
Final Thoughts: Don’t Let Heel Pain Slow You Down
Plantar fasciitis is common — but it’s not inevitable. With the right combination of strengthening, stretching, supportive footwear, and smart training habits, you can stay active without pain.
Not sure where to start or already feeling symptoms? A skilled physiotherapist can assess your movement patterns, footwear, and muscle imbalances to create a customized prevention or treatment plan.
Need Help?
At Fulcrum Physiotherapy in Seton, Calgary, we help active people get answers, solutions, and lasting relief from pain — including plantar fasciitis.
Book your assessment today and get back to moving pain-free.
