Plantar fasciitis is a common condition that affects the foot, causing discomfort often centered around the heel and arch. It involves the inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. This tissue acts like a bowstring, supporting the arch and absorbing shock during movement.
Activities That Increase Foot Strain
Activities that involve high impact or repetitive strain significantly aggravate an already inflamed plantar fascia. Running, jumping, and plyometric exercises create substantial impact forces that repeatedly stress the heel and arch, leading to micro-tears and increased inflammation. This mechanical overloading increases the burden on the sensitive tissue, making the pain more persistent.
Prolonged weight-bearing activities, such as standing for long hours, especially on hard, unforgiving surfaces like concrete, also place continuous strain on the fascia. The tissue receives little opportunity for rest, contributing to ongoing irritation and discomfort. Similarly, the “weekend warrior” phenomenon—suddenly increasing the intensity or duration of physical activity—can acutely overload the fascia, resulting in a painful flare-up because the tissue cannot adapt quickly to the excessive stress.
Improper exercise form can also contribute to strain on the foot. Exercises that involve pushing or pressing against heavy resistance can place excessive stress on the plantar fascia. Avoiding these high-impact and sustained-load activities is important for allowing the tissue to recover.
Footwear Mistakes That Worsen Pain
The choice of footwear is one of the most direct ways to either support or strain the plantar fascia. Wearing shoes that are worn out or lack adequate arch support and cushioning is a major mistake, as the shoe loses its ability to absorb shock and maintain proper foot alignment. This lack of support forces the plantar fascia to absorb more impact, leading to increased pressure and discomfort.
Footwear that is completely flat offers virtually no support and directly contributes to fascial strain. Shoes like ballet flats, flat sandals, and most flip-flops are problematic because they allow the foot’s natural arch to collapse, overstretching the plantar fascia with every step. The thin, flexible soles of these shoes also provide minimal shock absorption, which is particularly detrimental when walking on hard surfaces.
High heels pose a different, but equally damaging, problem by shifting the body’s weight forward and forcing the foot into a position that shortens the calf muscles and tightens the Achilles tendon. This tightness increases the pull on the heel bone where the fascia attaches, amplifying the tension on the plantar fascia. Another significant mistake is walking barefoot, particularly on hard surfaces inside the home. Without the protection of a supportive sole, the full force of impact is transferred directly to the fascia, significantly aggravating the inflammation.
Physical Conditions and Daily Habits That Compound Strain
Certain underlying physical characteristics and daily habits increase a person’s susceptibility to chronic plantar fascia strain. Excess body weight is a major factor, as it increases the overall load placed on the feet with every step. This added pressure causes the fascia to sustain micro-tears and inflammation, compounding the strain.
Tightness in the calf muscles or Achilles tendon is another significant contributor to chronic strain. When these structures are inflexible, they limit the ankle’s range of motion and increase the pulling tension on the heel bone, which is the anchor point for the plantar fascia. This chronic tension makes the fascia more vulnerable to irritation and tearing.
Anatomical variations, such as having either very high arches or overly flat feet, can also alter a person’s gait and the way weight is distributed across the foot. These biomechanical imbalances create an uneven distribution of stress, which can predispose the fascia to ongoing aggravation.
A common daily aggravation is the sharp, stabbing pain felt during the first steps after a period of rest, a phenomenon known as post-static dyskinesia. During sleep or long periods of sitting, the inflamed plantar fascia shortens and tightens. When weight is suddenly applied, the tissue is forcefully stretched, causing micro-tears to pull apart and resulting in intense pain that gradually subsides as the foot warms up.