Sharp, shooting heel pain in the morning – if you’ve felt this, there’s a good chance you have plantar fasciitis. But how did you get this painful foot condition in the first place? Today, we at CarePlus Foot & Ankle Specialists will explore the 5 main causes.
At its heart, plantar fasciitis is an overuse injury. Think of it like this: the plantar fascia is designed to handle stress. But when it's repeatedly strained beyond its limit, tiny tears can develop right where it attaches to your heel bone.
This often happens from activities involving a lot of repetitive impact or prolonged standing, like long-distance running, jumping, or jobs that keep you on your feet for hours on end. It's like constantly pulling on a strong rubber band until it finally begins to fray.
If your footwear lacks proper arch support, doesn't offer enough cushioning, or is simply worn out, it fails to support your foot's natural structure and absorb shock effectively. High heels, which push your weight onto the forefoot and shorten your calf muscles, can also strain the fascia.
Even seemingly comfortable flat sandals or flip-flops can be culprits if they offer no support to your arch. All these choices put increased tension and stress directly on the plantar fascia with every step.
The way your foot naturally moves can also set the stage for plantar fasciitis. If you have flat feet, your plantar fascia gets overstretched with each step. On the flip side, if you have very high arches, your foot might be too rigid and not absorb shock well.
Regardless, both create abnormal strain that predisposes you to inflammation.
This connection might seem surprising, but it's incredibly common. Your calf muscles connect to your heel bone via the Achilles tendon, which then influences the plantar fascia. Stiff calves, therefore, pull on the entire connection and strain the fascia. It’s like a constant hyperextension.
Your feet need time to adapt to training, so if you’re doing too much too soon, whether it's suddenly doubling your running mileage or jumping into a new exercise routine without gradual progression, you can overwhelm the plantar fascia before it's ready.
Similarly, significant weight gain (especially too fast) adds extra load to your feet that your plantar fascia may not be used to.
There are many reasons plantar fasciitis develops. So, if you're struggling with heel pain, a chat with a podiatrist can help you identify your specific contributing factors and put together a plan for relief.
For any podiatric concerns you’re dealing with, come see Dr. Hubert Lee and the team at CarePlus Foot & Ankle Specialists for guidance and advice. You can schedule an appointment online or call today at 425-455-0936.
