Dr. Jordan Sudberg’s Guide to Preventing Plantar Fasciitis Before It Starts

Foot pain is one of the most common physical complaints, and plantar fasciitis ranks high on that list. This painful condition affects the plantar fascia, the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When overused or strained, this fascia becomes inflamed—leading to sharp heel pain, especially with the first steps of the day.

As a seasoned pain management specialist, Dr. Jordan Sudberg has seen firsthand how plantar fasciitis can interfere with everything from walking and working to exercising and sleeping. He emphasizes that while treatment is available, prevention is far more effective and less disruptive.

In this blog post, Dr. Sudberg shares expert-backed tips to help you avoid plantar fasciitis and keep your feet healthy and pain-free.

 

What Is Plantar Fasciitis?

Plantar fasciitis occurs when small tears or stress on the plantar fascia cause inflammation. This leads to stabbing pain in the heel, especially in the morning or after periods of inactivity. While it’s common in runners and people who stand for long hours, it can affect anyone—regardless of activity level.

“Plantar fasciitis is incredibly frustrating,” says Dr. Sudberg. “The pain can feel minor at first, but without the right care, it becomes chronic and can sideline even the most active individuals.”

 

Who’s at Risk?

According to Dr. Sudberg, the following groups are at greater risk for developing plantar fasciitis:

• Athletes and runners
• People with flat feet or high arches
• Those who stand or walk for long hours
• Individuals with tight calf muscles or Achilles tendons
• People wearing unsupportive footwear
• Those who are overweight or obese

The good news? Preventive steps can make a significant difference, even for those in higher-risk categories.

 

Dr. Jordan Sudberg’s Top Tips for Preventing Plantar Fasciitis

1. Stretch Daily—Especially Your Calves and Feet

One of the simplest ways to prevent plantar fasciitis is to maintain flexibility in the lower leg and foot. Dr. Sudberg recommends a daily stretching routine that targets:

• Calf muscles
• Achilles tendon
• Plantar fascia itself

“Stretching these areas reduces tension on the fascia and helps prevent small tears that lead to inflammation,” he says.

Sample stretch: While seated, loop a towel under your foot and gently pull your toes toward you. Hold for 20–30 seconds and repeat several times daily.

 

2. Wear Supportive Footwear

Dr. Sudberg emphasizes that wearing the right shoes is crucial—especially for people on their feet all day.

Look for shoes that offer:

• Arch support
• Cushioned soles
• A snug heel fit
• Shock absorption

“Flip-flops and worn-out sneakers may feel comfortable at first,” warns Dr. Sudberg, “but they provide almost no support for the plantar fascia.”

 

3. Maintain a Healthy Weight

Extra body weight increases the stress on your feet, particularly the plantar fascia. Maintaining a healthy weight through balanced nutrition and regular exercise helps reduce this pressure.

“It’s not just about aesthetics,” Dr. Sudberg says. “Even modest weight loss can significantly lower the risk of developing foot and joint conditions.”

 

4. Gradually Increase Activity

If you’re starting a new workout routine or increasing mileage in a running program, do it gradually. Sudden changes in intensity or duration can overwhelm the fascia.

“Too much, too soon is a common trigger,” Dr. Sudberg cautions. “Always give your feet time to adapt to new activity levels.”

 

5. Use Orthotics If Needed

Custom orthotics or over-the-counter arch supports can be helpful, particularly for people with flat feet or high arches. These inserts help redistribute pressure and support foot mechanics.

Dr. Sudberg often recommends orthotics as a first line of defense: “They’re a simple and effective tool to relieve stress on the fascia, especially if your foot structure puts you at risk.”

 

6. Avoid Walking Barefoot on Hard Surfaces

Many people make the mistake of walking barefoot at home on hard floors. This places undue stress on the plantar fascia.

Dr. Sudberg recommends wearing supportive slippers or shoes indoors: “Even at home, your feet need structure and support—especially if you’re prone to heel pain.”

 

When to See a Specialist

If you start feeling heel pain—especially in the morning—it’s best not to ignore it. “Early treatment is key to avoiding chronic issues,” says Dr. Sudberg. He recommends seeing a pain management or foot specialist if:

• Pain persists for more than a week
• Pain worsens after rest
• You notice swelling, numbness, or tingling in the foot

 

Final Thoughts

Plantar fasciitis may start small, but it can become a major roadblock to an active, pain-free life. By following these preventive strategies from Dr. Jordan Sudberg, you can reduce your risk and keep your feet healthy for years to come.

“Prevention is always better than cure,” Dr. Sudberg concludes. “Give your feet the attention they deserve—they carry you through everything.”

 

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