About 40% of people have heel pain, making it the most common foot problem found in a survey from the American Podiatric Medical Association. by Kristin Massamiri, Physical Therapist Fortunately, these three prevalent causes are also the easiest to prevent.

Exercising in OLD sneakers: Worn soles can cause plantar fascitis, which is an inflammation of the fascia (a band of tissue) connecting the heel to the toes.

FIX IT: Replace shoes every 350-500 miles. Often we wear out our shoes from the inside out, so inspect the support of the shoe vs. the outside of the shoe.

TIP: Write the date on the inside of shoe in order to keep track of when your purchased them and then you can figure out your mileage from that.

Spend much of the day in FLIP flops: Look around as you walk around malls, grocery stores and amusement parks and see the many people that wear flip flops. Little support in the arch and heel of these sandals can strain and stretch the fascia and Achilles tendon, which attaches calf muscles to the heel.

FIX IT: Wear sandals with arch support and that bend at the ball of the foot, not in the middle, to allow for a normal stride. Shoes with a sling around the back also reduce the stress on the toes and forefoot.

TIP: Wear good supporting shoes when you are going to be on your feet for extended periods of time.

Sit for most of the day: Your calf muscles tighten up when you sit for extended periods of time. When you walk, tight muscles can pull on the ligaments and tendons that attach to the heels, which can alter your gait pattern.

FIX IT: Stretch by your desk. Facing the wall from 3 feet away, with feet flat on the floor and knees locked, place your hands on the wall, keeping body straight, lean forward and hold for 10 seconds as calf muscles stretch, then relax. Repeat 3 times.

TIP: Also try stretching as you wake up in the morning to loosen up the muscles prior to beginning your day.

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