Mistakes That Can Make Plantar Fasciitis Worse

Plantar fasciitis can be painful. So the last thing you want is to make it worse. The problem is, what you do — from your diet to your everyday habits — can inadvertently aggravate this inflammatory foot issue. Nelya Lobkova, DPM, a New York City-based podiatrist at Step Up Footcare, shares the most common mistakes that may flare up your foot pain and explains how to prevent or at least help relieve plantar fasciitis.

What Causes Plantar Fasciitis?

The plantar fascia is a bowstring-shaped band of tissue that extends from the heel to the ball of the foot, supporting the arch of your foot and absorbing shock, per the Mayo Clinic. Over time, strain and stress from overuse (like long-distance running) or faulty foot mechanics (like flat feet) can damage the plantar fascia, causing small tears that result in inflammation and pain.

Mistake: Not Drinking Enough Water

A lack of H2O affects just about every system and part of your body, and your plantar fascia is no different. "Dehydration can lead to diminishing the lubricant fluid around tendons and ligaments that prevent overuse injuries," Dr. Lobkova says. This translates to potential micro-tearing and scarring of the plantar fascia, she says.

‌Fix it:‌ "Drinking six to eight ounces of water every few hours is a good trend to follow to prevent dehydration," Dr. Lobkova says. But you may need more H2O if you're active and perspiring a lot. "Sweating creates a loss of water in the body that needs to be replenished," she says.

Mistake: Bouncing When You Stretch Your Calves

While calf-stretching is a stellar way to get some relief from plantar fascia pain, improper technique can trigger more discomfort. Case in point: bouncing. "The act of bouncing while stretching the calf puts extra weight on the Achilles tendon and the heel bone," Dr. Lobkova says. "This can aggravate plantar fasciitis because it adds a weighted strain on the inflamed fascia."

‌Fix it:‌ "Instead of bouncing, try to hold a calf or Achilles stretch for 10 seconds," Dr. Lobkova says.

Mistake: Walking Barefoot

You might think walking barefoot is NBD, but if you're struggling with plantar fasciitis, going shoeless can sabotage your foot health.

"Ambulating barefoot on hardwood or tile flooring, which has minimum shock absorption, could lead to multiple foot and ankle issues," Dr. Lobkova says. That's because your heel is the area of the foot that takes on the most body weight. "Thus, barefoot walking at home increases the likelihood of developing plantar fasciitis, inflammation and tearing of the insertion of the fascia at the heel bone," she explains.

‌Fix it:‌ Stick to shoes. "Instead of walking barefoot (even at home), consider a cushioned sneaker or slide to provide adequate shock absorption," Dr. Lobkova says.

Mistake: Doing High-Impact Exercise

Your high-impact workouts can be harming your heels. "High-impact exercise, like running, places three times the body weight on our feet, including the heel," Dr. Loblova says. "The increase in weight on the heel can lead to or worsen plantar fasciitis by increasing inflammation in the plantar fascia."

‌Fix it:‌ "I advise trying low-impact exercise such as yoga or Pilates if you're experiencing plantar fasciitis," Dr. Lobkova says. Another option is riding a stationary bike.

Plus, with low-impact movements such as downward dog, you get the added benefit of stretching and lengthening the hamstring and calf tendon, she says.

Mistake: Working Out in Your Everyday Sneakers

While having one pair of sneakers for the gym and everyday life is convenient, it's not the best strategy when it comes to preventing plantar fasciitis pain.

For starters, "working out in the same shoes you wear outside the gym contributes to wear and tear of the shoe," Dr. Lobkova says. And, as we know, a worn-out shoe can be bad for your feet. "In addition, many casual sneakers are usually flat (zero heel to toe drop) and flimsy (not supportive)," she says. This lack of shoe support and cushion becomes even more problematic when you're working out and likely putting more stress on your feet.

Fix it:‌ Ideally, you should have two separate sets of sneakers: one for casual, everyday use and another for the gym (we know this can be costly).

But no matter what activity you wear them for, your sneakers should have sufficient support. Dr. Lobkovas suggests that people with plantar fasciitis should aim to buy sneakers with:

• Extra rigidity in the sole and cushioning in the midfoot to prevent impact on the heel and associated pain
• A thick midsole or rocker bottom to redistribute plantar pressures
• A firm heel counter (the back part of the heel surrounding the Achilles insertion) to minimize abnormal stretching of the plantar fascia and diminish pain and inflammation in the heel and arch of the foot

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'Glazed Nails' Are Going To Be Everywhere For Summer 2025

If your nails could get excited for one season in particular, summer might come out on top. With all the bright colors, cheery pastels, and creamy neutrals on the table, there is no shortage of options to grace your fingers and toes all season long. However, perhaps the biggest nail trend for summer 2025 lies in the finish instead of the color. "Glazed nails" have been taking over salons since last summer, with no signs of slowing down. With good reason, since summer is undeniably the perfect time for a glowy wash of color.

Glazed nails can come in the form of chrome nail polish, which gives a reflective mirror quality to nails, or it can be captured with shimmery, metallic, pearly, or iridescent nail colors that give a little something extra to your usual neutral or favorite summer shade. Glazed nails are the ultimate manicure for summer 2025. Source

What Is Arch Support and Why Is It Important?

Does arch support really matter? Yes! Your feet are the foundation of your entire body, so keeping them comfortable and healthy is non-negotiable. Having painful feet can prevent you from being active and participating in daily life activities. But did you know foot pain is often caused by a lack of arch support in footwear?

Your arches act as shock absorbers and distribute the primary pressure of your entire body weight. So, how important is arch support in shoes? Without proper arch support, your feet have to work harder, causing muscle stress, pain, and even injuries or chronic conditions. Arch support in footwear is specifically designed to provide extra padding under your feet' arches to help maintain your feet in an ideal position. It adds additional stability and prevents your feet from rolling inward or outward, which can cause considerable stress and pain and even lead to plantar fasciitis (due to plantar pressure), flat feet, and other common foot conditions, especially when walking or standing for long periods of time. Having the right arch support in your shoes can also help improve your posture, which can affect your entire body's alignment.

The arches in your feet play a vital role in bearing your weight as you stand and move forward on your foot. Composed of bones, tendons, and ligaments, they facilitate your movement and propel you as you walk.What's intriguing is that there isn't just one type of arch – people have various shapes of arches that influence how they distribute weight and move while walking.

1. Normal Arches: What type of foot arch is best? Normal arches! They're the ideal shape of foot arches —not too high, not too flat, just right! They provide a balanced distribution of weight across the foot, offering stability and flexibility for comfortable movement. Think of them as the reliable foundation that keeps you walking comfortably day in and day out without any fuss.
2. Flat Arches (Pes Planus): Flat arches, or low arches, are like the laid-back foot version. They have less of a curve, making the entire sole of the foot touch the ground. While they can be flexible, they might need a bit more support to prevent overpronation and avoid potential discomfort. This foot shape might need a little extra help to keep up the pace.
3. High Arches (Pes Cavus): High arches, also known as cavus foot, are like the overachievers of the foot family, with a pronounced curve that leaves a larger gap between the foot and the ground. They offer good shock absorption but might require added support to distribute weight more evenly and prevent issues like supination. Think of them as the high-flyers who could benefit from a bit of extra attention to stay grounded and comfortable.

The Benefits of Having the Right Arch Support in Shoes

If you regularly experience foot pain over time or have painful feet, wearing shoes with proper arch support can help prevent or manage them. Let's take a look at some of the advantages of having the right arch support in your footwear:

1. Reduced Pain and Discomfort

Arch support insoles or inserts can redistribute pressure and improve shock absorption, reducing arch pain, ankle pain, painful heels, and general discomfort in your feet, legs, and lower back caused by the extra stress on your feet.

2. Improved Balance and Stability

Arch support can help prevent foot rolls, reducing the risk of falls and ankle injuries. It also creates a stable base for your body, improving balance and providing excellent stability.

3. Enhanced Comfort and Performance

Shoes with arch support add extra padding, providing comfort and cushioning. Moreover, it can enhance your athletic performance by preventing or reducing muscle pain, fatigue, and other discomforts caused by excessive or uneven distribution of pressure on your feet.

4. Prevention of Foot Conditions

Wearing shoes with inadequate arch support can lead to foot conditions such as plantar fasciitis, flat arches, and painful feet, among other issues. Arch support in shoes can provide relief and prevent these problems from occurring. Source

What is Skin Picking Disorder?

Skin picking disorder (or "Excoriation") is a disorder where a person:

•  Picks their skin over and over again, AND
•  The picking is often or bad enough to cause tissue damage AND
•  It causes a lot of distress and/or problems with work, social, or other daily activities.

People with skin picking disorder can (and often do) have other psychological symptoms, like depression and anxiety.

Do all people who pick their skin have skin picking disorder?

No. Research has shown that many people pick at their skin from time to time. It is not uncommon for a healthy person to occasionally pick at pimples, scabs, or even healthy skin. Skin picking is not considered a disorder unless it is often and/or bad enough to cause significant distress or problems in other areas of life. Also, other types of health problems like skin conditions, intellectual disability, and even drug use/withdrawal may cause people to pick at their skin at times. However, people with primary skin picking disorder do not pick at their skin only because they have these other problems.

What is a typical skin picking disorder episode like?

Where, when, and how people pick at skin varies. People can pick skin from one or more parts of the body. Common areas include: face, head, cuticles, back, arms and legs, and hands and feet. People most often pick skin with fingers and fingernails, but people also remove skin in other ways, e.g., by biting, or picking with tools like tweezers or scissors.

People pick for different reasons. People may pick out of habit or boredom, and, at times, may not even be aware that they are picking. People may also pick in an attempt to cope with negative emotions (e.g., anxiety, sadness, anger) and/or in response to feelings of mounting stress and tension. While picking, people may feel relief. However, feelings of relief are often followed by feelings of shame or guilt. After picking, people discard their skin in different ways. Some people discard the removed skin in the trash or on the floor. Some people eat skin after they have picked it.

Who suffers with skin picking disorder?

Skin picking disorder may affect as many as 1 in 20 people. Although it occurs in both men and women,

research suggests that skin picking disorder occurs much more often in women. Skin picking can begin in childhood or adulthood.

What causes skin picking disorder?

The exact causes of skin picking disorder are unknown. It may be that both biological and environmental factors play a role in skin picking disorder.

How is skin picking disorder related to OCD?

Skin picking disorder is currently classified as an impulse control disorder. Skin picking disorder is also sometimes referred to as a “body focused repetitive behavior.” It is also sometimes referred to as an “obsessive compulsive spectrum disorder” (or “OC spectrum disorder”) because it shares features of OCD. For example  people with skin picking disorder pick skin over and over again, often in response to recurrent thoughts about or urges to touch or pick skin. In this way, symptoms of skin picking disorder are similar to those of OCD, which is characterized by urges to do repetitive behaviors (rituals) in response to other types of recurrent thoughts, images, and impulses. Skin picking disorder also shares similarities with other OC-spectrum disorders, like trichotillomania (repetitive hair pulling disorder), tic disorders, and body dysmorphic disorder (BDD) (an OC-spectrum disorder characterized by repetitive thoughts about appearance-related concerns - click here to learn more). People with skin picking disorder are more likely than people without it to have OCD and other OC spectrum disorders.

What are the effects of skin picking disorder?

Skin picking disorder can hurt a person emotionally, physically, and socially. In addition to feeling shame and embarrassment, people with skin picking disorder can have other psychological problems like depression and anxiety. Skin picking disorder can also interfere with social life, school, and/or work. Mild to severe pain during or after picking; sores, scars, disfigurement; and other medical problems like infections can also occur. In extreme cases, skin picking can cause sores severe enough to require surgery.

Are there treatments for skin picking?

Yes. Research suggests that the most effective treatment for skin picking is cognitive behavioral therapy (CBT), including the specific types of CBT called Habit Reversal Training (HRT) and the Comprehensive Behavioral Model (ComB). Acceptance and commitment therapy (ACT) may also be helpful in treating skin picking disorder. Research also suggests that skin picking may be effectively treated with medications such as SSRI’s. SSRI’s include: fluoxetine, fluvoxamine, and escitalopram. Some research suggests that the anti-seizure medicine lamotrigine may also be helpful in treating skin picking disorder. Unfortunately, because many people do not know that there is help for skin picking disorder, many people with the disorder continue to suffer with it. Source

How Do I Treat Feet Swelling?

If you’re experiencing persistent or mild swelling in your feet and ankles, talk to a specialist about the underlying causes, as you may be experiencing symptoms of chronic venous insufficiency or vein disease. You can make some lifestyle changes to alleviate the discomfort of swelling feet as well, including:

• Elevation; Raise your feet above the level of your heart whenever possible to help reduce swelling by allowing excess fluid to drain away from your feet.
• Keep Hydrated; Proper hydration can help prevent water retention, which can contribute to swollen feet. Drink enough water throughout the day, avoid sugary or caffeinated beverages, and limit salt intake.
• Compression Stockings; Consider wearing compression stockings or socks to help improve circulation and reduce swelling.
• Get Adequate Exercise; Regular physical activity like walking or swimming can help improve circulation and reduce fluid retention. Make sure to incorporate gentle exercises into your routine.
• Avoid Prolonged Sitting or Standing; If your job requires long periods of sitting or standing, try to take breaks and change your position regularly to help prevent fluid from pooling in your feet.
• Eat A Healthy, Balanced Diet; Reduce your sodium intake, as excessive salt can contribute to fluid retention. Include potassium-rich foods, such as bananas and spinach, in your diet. Maintain a balanced diet rich in fruits, vegetables, and whole grains while minimizing processed foods high in salt. Stay hydrated, and consider consulting a nutritionist to ensure you're getting the right mix of nutrients to support overall health. A healthy diet can help you maintain a healthy weight, reduce the strain on your feet, and improve overall circulation.
• Foot Exercises; Simple exercises like ankle circles, toe stretches, and calf raises can help improve blood flow and reduce swelling.
• Foot Soaks; Soaking your feet in warm water and Epsom salt may relieve swelling caused by foot fatigue, sprains, or a long day on your feet. However, consult a healthcare professional if you have any existing health conditions, especially chronic wounds, diabetes, or venous eczema, before using a foot soak.

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