Common causes of plantar fasciitis are sudden increases in the amount you run, beginning speed work, wearing high heels a lot, or poor recovery.
So, how can you prevent this? The best form of prevention is to strengthen your arch. Achieve this is by keeping the toes relaxed (don’t scrunch them up) and pull the ball of your foot and heel together, lifting your arch. Imagine a dome inflating under the middle of your foot. Hold this position for 10 seconds and then repeat 10 times. Keeping your changes in mileage and intensity less than 10% per week will also ensure the plantar fascia is not overloaded.
Plantar fasciitis can be a nagging problem, which gets worse and more difficult to treat the longer it is present. As a result, it is important to see your physiotherapist as soon as you start to experience any symptoms.