What Causes Plantar Fasciitis?

We cover the top 6 causes of Plantar Fasciitis and give you some exercises to prevent and improve the condition.

What is Plantar Fasciitis?

Understanding Plantar Fasciitis (or fasciopathy it is sometimes called): Plantar fasciitis occurs when the tight band of fascia (connective tissue) that supports our foot arch, called the plantar fascia, becomes inflamed or irritated.

It can lead to excruciating foot pain, especially during those first few steps in the morning, or getting off the couch after binge watching Below Deck.

plantar fascia

6 Common Causes for Plantar Fasciitis

NOTE: each case varies, please consult a health professional

Cause 1 – Overuse or repetitive activities

causes of Plantar Fasciitis

Overuse or repetitive activities, particularly impact activities like excessive running or jumping.

This is particularly common if you are increasing your run distance too fast. 

Cause 2 – Old shoes

causes of Plantar Fasciitis

Old/ dodgy shoes that are no longer serving you well. Most commonly seen in the clinic is someone in runners that are 2+ years old – the rubber and other structures simply wears out and stops having any give, even if you have not worn them too much.

This is particularly common if you are increasing your run distance too fast. 

Cause 3 – Sudden increase in activity

causes of Plantar Fasciitis

A sudden increase in physical activity or training intensity – and remember, every human body is different, so even if you are “following a plan” or whatever, it can still be too fast for your body at this stage in your life.

Cause 4 – Flat feet or high arches

causes of Plantar Fasciitis

Flat feet or high arches that can put additional stress on the fascia – and in my experience, neither foot type correlates with a direct likelihood of increase or decrease risk of developing plantar fasciitis – however extremes of both mean the biomechanics are likely to be a bit suss.

Cause 5 – Being overweight

causes of Plantar Fasciitis

Being overweight, as it adds extra pressure on the feet.

Cause 6 – Poor strength

causes of Plantar Fasciitis

Poor strength higher up the the kinetic chain – particularly glutes, hamstrings and calves are super important!

Prevention Tips

  • Get good shoes, and replace them regularly! 
  • Gradually increase your physical activity to allow your feet to adapt.
  • Incorporate foot stretches into your daily routine, the fascia loves some TLC!
  • Maintain a healthy weight to reduce excess stress on the feet

foot stretches for  Plantar Fasciitis

Plantar Fasciitis causes