The best ways to avoid plantar fasciitis are to stretch and strengthen the plantar fascia regularly. Maintain a healthy weight because unnecessary weight gain or fluctuations put extra pressure on your feet. Try to vary your types of physical activity and give yourself plenty of rest days. Vary long run days with short runs so your feet get a break. Replace your athletic shoes every 300 to 400 miles or every three to six months. Morton neuromas are usually caused by improper footwear. I have very wide feet and have found it very difficult to find shoes that fit properly, especially with adequate room for othotics. Treatment Increasing activity through walking or jogging is a goal for which many strive, but exercisers are often limited by pain in the bottoms of their feet or heels. The pain starts as an ache during or after activity, or shows itself as a single, sudden jolt. Also quite common is pain in the arch or heels after sitting for prolonged periods of time and getting up, as well as in the morning with the first few steps. These are all likely symptoms of plantar fasciitis, inflammation of the plantar fascia. Many treatments that are officially recommended by the medical profession simply do not work or do more harm than good. Plantar fasciitis is more common in middle-aged people. It also occurs in younger people who usually are on their feet a lot, like athletes or soldiers. It can take place in one foot or both feet. Plantar fasciitis or heel spurs are typical in sports which include running, dancing or jumping. Overpronating runners (feet rolling in or flattening) are particularly at risk as the biomechanics of the foot causes additional stretching of the band. If you have ever had pain in your heels, try to decrease the total number of miles you walk or run with your shoes on. Shorter distance will lead to lesser impact on the feet. Extracorporeal shock wave therapy is currently the better alternative to surgery. This plantar fasciitis treatment method is recommended to all patients who do not successful respond to NSAIDs or steroid treatments and want to avoid surgery as much as possible. Do note that even surgery is not considered as the most effective treatment for this disease. Some people who have had surgical procedures to improve their heel pain problems have gone on to experience the problem again or even complain of it being worse than prior to surgery. Buy shoes with a fastening (laces, buckle), with a wide heel base and no more than 13/4 inches in height. Plantar fasciitis is probably the most typical factors behind foot pain in older adults. Jumping or prolonged standing often causes strain on the plantar fascia, although plantar fasciitis can take place in other situations as well. The outcome for people who have plantar fasciitis is generally good, with approximately Eighty percent of people having no pain within twelve months. The most frequent symptom of plantar fasciitis is pain within the heel and sole in the foot. The pain is frequently worst when stepping to the foot, specially when first getting up in the morning or getting out of bed after being seated for quite a while.