Do you ever experience excruciating heel pain, especially when you first get out of bed in the morning? If you do, you might be dealing with a common foot ailment known as plantar fasciitis. This condition affects people from all walks of life, whether you're an avid runner, a busy mom, or a senior citizen. Plantar fasciitis has become increasingly prevalent in the last few decades, but the good news is that there are various treatments available to alleviate the pain.
The plantar fascia, a thick band of connective tissue on the bottom of your foot, is the key player in plantar fasciitis. This band runs from your heel to your toes, supporting four layers of muscles. When the plantar fascia becomes irritated and inflamed, it manifests as intense foot pain, especially during the first steps after waking up.
Let's delve into the top seven causes of plantar fasciitis and heel discomfort:
1. Carrying extra weight
Carrying excess weight puts additional strain on your feet as they bear the burden of those extra pounds daily. This strain can lead to overuse and injury of the supporting structures on the underside of your feet, potentially causing plantar fasciitis. The good news is that regardless of your current weight, medical professionals can treat and cure plantar fasciitis, so you don't have to wait until achieving your ideal weight to find relief.
2. Unexpected obstacles
Plantar fasciitis can be triggered by stepping on unexpected objects, such as a rock in the garden or a child's toy at home. Even minor trauma, like a "stone bruise," can induce an inflammatory response, resulting in painful episodes of plantar fasciitis. Watch out for small objects underfoot, especially in low-light conditions.
3. Foot structure
The three primary foot types are flat feet, regular arches, and high-arched feet. Each type has variations, but the flat foot, prone to excessive rolling inward (pronation), and the high-arched foot, lacking shock-absorbing flexibility, can both contribute to plantar fasciitis by straining the plantar fascia. Understanding your foot structure can guide appropriate measures for relief.
4. Occupational factors
Certain occupations that involve prolonged periods of standing, walking on hard surfaces, or wearing unsupportive footwear can increase the risk of developing plantar fasciitis. Individuals in professions such as healthcare, retail, or manufacturing may be particularly vulnerable. Taking regular breaks to rest the feet, incorporating stretching exercises into the routine, and wearing supportive footwear can help mitigate the impact of occupational factors on foot health. If possible, ergonomic adjustments in the workplace should be considered to reduce the strain on the feet.
5. Sports-related stress
Participating in sports can stress, damage, and overuse the plantar fascia, increasing the risk of plantar fasciitis. Around 10 percent of runners and athletes develop heel pain at some point, and the challenges of treating this issue while still participating in sports can cause even more pain in the long run. Due to the nature of plantar fasciitis, athletes must strike a balance between therapy and physical activity.
6. Footwear choices
The shoes you wear play a significant role in heel pain, with certain types contributing to plantar fasciitis. Footwear like flip-flops, thin-soled sandals, and slip-on flats provide minimal foot protection, leaving the plantar fascia vulnerable to irritation and inflammation. Additionally, as the shock-absorbing components in shoes wear out over time, more shock is transmitted to your feet, potentially leading to sore heels.
7. Inadequate foot support
Wearing shoes with insufficient arch support or cushioning can lead to the development or worsening of plantar fasciitis. Shoes that lack sufficient support do not transmit pressure evenly throughout the foot, putting additional strain on the plantar fascia. It is critical to invest in shoes that offer enough arch support and cushioning, particularly when you carry out activities that require long periods of standing or walking.
