Plantar fasciitis can be a pain!
… and I mean that both figuratively and literally.
The painful pulling and burning in the bottom of the foot near the heel can be a real drag and prevent you from heading out the door on a run.
But just what can cause plantar fasciitis?
1: Being Overweight
It’s no secret that being overweight can increase your risk of injuries. Simply put, when we’re overweight, our bodies struggle to cope with the extra strain and stress.
The more weight you are carrying, the more strain you’ll be placing on your plantar fascia.
2: Sudden Change in Physical Activity
Running is a high impact activity which puts runners right in the danger zone for developing the condition. Regardless of your weight, the constant impact of your foot striking the ground can really stress your tendons.
Your risk of developing PF dramatically increase if you skip your warm-up especially if you have tight legs or stiff ankles resulting in a limited range of movement.
It’s not just high miles that can develop the condition…
Those who are just starting to run can find themselves at risk of early injury by simply doing too much. When you start running, the arch muscles in your foot will be weak. Eventually, the muscular fatigue from running will extra stress to be placed on you plantar fascia.
When you’re body isn’t use to physical activity it becomes crucial to warm up properly.
3: Poor Footwear
If there’s one major contributing factor to PF it’s wearing the wrong shoes. We’ve written extensively about the benefits of good running shoes in our best running shoes for plantar fasciitis guide. Make sure that the running shoe you wear has enough support and heel cushioning to suit your needs.
Again, weight plays a major factor in this. The less impact going through your plantar fascia, the less cushioning you will need.
This one is exclusively for the ladies. When pregnant, not only does your weight increase but the ligaments in your food become more relaxed which means that running can cause inflammation.
Unfortunatley the older we get, the more risk we have of developing PF. Aging causes the arch of your foot to begin to sag which puts extra stress on the plantar fascia.
6: Spending All Day On Your Feet
As you would expect, the longer you spend on your feet throughout the day, the more stress and strain is placed on the ligament especially if you’re wearing safety boots, or extremely flat shoes.
7: Flat Feet or High Foot Arches
Flat feet and high arches are the classic cause of plantar fasciitis – with no support for your foot, each impact causes more and more strain to be placed on the plantar fascia. The ligament can only take so much shock absorption before you start to cause damage.
By understanding what causes plantar fasciitis we can begin to avoid those highly strenuous triggers such as spending all day on our feet or not warming up properly.
Once again, choosing the right footwear is key to avoiding and treating the condition while always warming up and avoiding putting on weight suddenly can further reduce your risk.