Why Does Plantar Fasciitis Occur?
5 Common Reasons People Develop Heel Pain.
Key Points Summary:
Repetitive Strain: Prolonged standing, walking, or running can cause changes in the plantar fascia.
Sudden Activity Increase: Rapid changes in exercise intensity or duration can overload the plantar fascia, causing pain and injury.
Excess Body Weight: Increased weight puts stress on the plantar fascia, contributing to strain and systemic inflammation.
Age-Related Changes: Natural aging reduces tissue repair capabilities and collagen production, raising the risk of plantar fasciitis.
Weak Calf and Foot Muscles: Insufficient muscle strength leads to poor shock absorption, placing extra strain on the plantar fascia.
Plantar fasciitis pain is a condition that is a main cause for heel pain. If you suspect you have Plantar Fasciitis, rest assured you’re not alone. Many say this condition feels like a stabbing or burning pain in their heel.
In our clinic, people often describe feeling like “a hot knife stuck in the bottom of my foot.” This sensation is common with symptoms of plantar fasciitis inflammation and tissue disruption.
The plantar fascia is a robust, band-like tissue connecting the heel to the toes. It supports the arch of the foot and acts as a shock absorber. If overused or overloaded, the plantar fascia can become inflamed and damaged.
This blog article looks at the five common Plantar Fasciitis causes. Understanding these causes can lower your risk and keep your feet healthy.
Causes of Plantar Fasciitis
5 Ways to Ease Plantar Fasciitis Pain
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Repetitive Strain: Why it’s ok to rest
Standing, walking, or running for long periods can raise your chances of getting plantar fasciitis. Repeated minor injuries or tears in the plantar fascia can cause the tissue to swell and break down.
If plantar fasciitis becomes chronic, it can become a more severe condition called plantar fasciosis. This means the tissue is swollen and has started to degenerate, making it harder to treat.
There is a growing trend to call these injuries “plantar fasciopathy”. This is similar to how people now use tendinopathy instead of tendonitis. Running sports are at higher risk for plantar fasciitis due to the load absorbed with every step.
In 2019, the Journal of Sports Sciences published a study assessing repetitive strain injuries in runners. It found that they often develop repetitive strain injuries, including Plantar fasciitis, due to chronic workload.
Action points
Rest and Recovery:
Remember, your body needs time to repair. This doesn’t mean you must use compression boots, cryotherapy, or other passive strategies. The majority of people using these strategies don’t even need them.
Your training load, sleep, and nutrition should be the main recovery strategies.
Resting and aiming for 7–9 hours of sleep is essential to help tissue repair.
Consuming a high-protein diet of 1.5 to 2 grams of protein per kilogram of body weight. Research shows protein and collagen are crucial in repairing and strengthening connective tissues. By consuming them in your diet, you can support the health of your plantar fascia and other tissues.
Monitoring your training load (more on this later)
These simple steps can make a significant difference in your journey to recovery.
Sudden Activity Spikes: Why Gradual Progression Matters
A sudden increase in activity intensity can overload the plantar fascia. Rapid increase in load is a significant contributor to Plantar Fasciitis. This became evident in a systematic review in Sports Medicine. This is most common when sedentary people start their exercise journey.
Sudden and frequent stress on the tissue doesn’t allow it to adapt. This can result in damage and increasing inflammation and pain. Starting long runs, sprints, or high-impact sports too quickly can raise your risk of plantar fasciitis.
Action points
Gradual: It’s not about speed but consistency and patience. While increasing your activity levels is essential, it’s recommended that you do so no more than 10% each week.
We live in an impatient world, but this gives the tissue time to adjust and strengthen, reducing the risk of plantar fasciitis.
Scheduled Rest: Ensure rest days are in your training schedule. This will allow the plantar fascia to recover after intense activities.
Switching between intense exercises and rest or low-intensity workouts helps avoid injuries caused by overuse and aids recovery. Think about your Acute (1-7 days) and Chronic (7-30 days) workload.
This will improve your performance and reduce the risk of plantar fasciitis.
Excess Body Weight: Can being overweight cause Plantar Fasciitis?
Excess weight increases the load on the plantar fascia, causing it to work harder with each step. Research in The Journal of Foot and Ankle Research indicated that a higher body mass index (BMI) is linked to plantar fasciitis. This suggests that extra weight can strain the plantar fascia.
(Yes, I know BMI isn’t a great predictor of health. But for the majority of the population, it works well)
Additionally, increased weight is associated with inflammatory inflammation throughout the body. High levels of pro-inflammatory cytokines can increase the inflammatory response in the plantar fascia, exacerbating pain and injury.
Action Points
Healthy Weight Management: This one is obvious, but hey ho. Maintaining a healthy BMI (or body composition) is essential for reducing the risk of plantar fasciitis.
Regular exercise and a balanced diet rich in anti-inflammatory foods can help reduce systemic inflammation.This in turn will help support tissue recovery. Maintaining a calorie-controlled diet will also keep you in good health.
Age-Related Degeneration: Who Can Get Plantar Fasciitis?
As we age, our bodies’ natural repair processes slow down, and muscle mass decreases, a condition called sarcopenia. This can increase the risk of injuries, including plantar fasciitis.
A study in The American Journal of Sports Medicine found that as people age, their foot structure and muscles can weaken. This makes older adults more susceptible to plantar fasciitis.
Moreover, older adults have lower collagen and mae protein levels to support muscle repair and connective tissue health. The body’s ability to engage Muscle Protein Synthesis diminishes.
Increasing protein intake and ensuring high Leucine levels can help mitigate age-related changes in the plantar fascia.
Prevention Tips:
Protein Intake: Older adults (50+) may need to consume 1.2–2.0 grams of protein daily per kilogram of body weight. This can help maintain muscle mass and promote tissue repair.
Targeted Strength Exercises: Use foot and calf-strengthening exercises to maintain the strength and elasticity of the foot.
Weak Calf and Foot Muscles: Can Weakness play a part in Plantar Fasciitis?
Weakness in the calf muscles, can lead to uneven load distribution on the foot. A Foot & Ankle International study, weak soleus and gastrocnemius muscles can increase plantar fascia stress, leading to strain and injury.
The plantar fascia works with the lower leg muscles to absorb shock and force while walking and running. Weak calf muscles can reduce this shock absorption capacity, overloading the plantar fascia.
Strengthening these muscles has been shown to decrease the risk of plantar fasciitis.
Prevention Tips:
Calf Strengthening Exercises: Exercises like calf raises strengthen the triceps supra and help support the plantar fascia. Aim for 2–3 sessions per week.
Foot Strengthening Exercises: Foot exercises like toe curls and arch lifts can improve stability and provide better support for the plantar fascia.
Are you struggling with plantar fasciitis
If you’re struggling with Plantar Fasciitis and still looking for answers to questions, we can help!
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