Plantar Fasciitis is the inflammation and irritation of the ligament that runs along the bottom of the foot. Here are some tips on prevention and treatment from Dr. Terry Smith, a podiatrist at the Advanced Foot and Ankle Center in Salt Lake City, UT.

Q. What are the most common signs of Plantar Fasciitis?

A. “Pain at the bottom of the foot; a sure giveaway is that your first step of the day will be the most painful,” says Dr. Smith. “With this injury, there are tiny micro-tears in the ligament, and it cools and shrinks overnight. So, when you take that first step, you stretch the injured area, which can cause acute pain.”

Q. How can active women prevent it?

A. According to Dr. Smith, there are three key preventative steps:

1. Wear supportive lace-up shoes. “Slip-ons and flip-flops do nothing to support the foot. Even if the shoe has a lot of cushion – that’s not good enough. You need something supportive. Also, keep a pair of athletic shoes at home for indoor use. Hard tile and wood floors can be tough on feet, so put on a pair of sneakers when you get home from work.”

2. Stretch your soles. “Draw circles with your toes before you get out of bed in the morning, and then pull your toes up to stretch the bottoms of your feet.”

3. Avoid excessive weight gain. “When you suddenly put on weight, that’s extra force you’re putting on your feet with every step.”

Q: Can you suggest an at-home treatment?

A: “Sit on a chair or bench and place a bath towel flat on the ground in front of you. Keep your heel in contact with the ground, lift your toes up (see image above) and then grip the towel, scrunching it towards you. Repeat for two sets of a towel length, five to six days per week.”