Wear supportive shoes with good arch support and cushioning
Replace worn-out shoes regularly
Avoid walking barefoot on hard surfaces
Stretch your calves, Achilles tendon, and plantar fascia daily
Warm up before exercise
Increase exercise intensity and mileage gradually
Maintain a healthy body weight
Use proper footwear for sports and work
Avoid prolonged standing when possible
Cross-train to reduce repetitive strain
Strengthen foot and ankle muscles
Rest when you feel foot pain or tightness
Use orthotic inserts if recommended
Roll your foot on a ball or frozen bottle after activity
Keep your calf muscles flexible
Choose low-impact activities when recovering from foot strain