The ligament that connects your foot bones can cause severe heel pain when inflamed. Here’s how to avoid that

Recently, I decided to go for a jog after not running at all for more than [redacted] years. I did a half-marathon a couple of presidential administrations ago, so surely it would be fine? It was! Until the next morning, when I rolled out of bed, put my feet on the floor and felt a sharp pain in my heel.

Plantar fasciitis, my old nemesis.

Strengthen the muscles of the feet. Silverman suggests doing toe curls (with your feet flat on a towel, grip the towel with your toes and scrunch it towards your body) or marble pickups (using your toes to pick up marbles or similar objects from the floor).

Stretching. Specifically, stretching the calf muscles and the achilles tendon. Regularly stretching and massaging these areas “can help to not only assuage the inflammation, but prevent it from coming back”, says Aiyer.

Increase activity levels gradually. Allow your body to get acclimated to increases in activity levels rather than suddenly ramping up. Basically, don’t do what I did.

Wear the right shoes. Choose a shoe that’s too supportive, and your foot muscles can weaken over time, says Silverman. But choose a shoe that’s not supportive enough, and you may expose your plantar fascia to more direct trauma. Rather than sweating this Goldilocks challenge, Silverman says you should “choose footwear that matches the environment and activity”.