{"id":5577,"date":"2019-04-11T05:54:13","date_gmt":"2019-04-11T05:54:13","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=5577"},"modified":"2021-03-30T17:37:46","modified_gmt":"2021-03-30T17:37:46","slug":"14-typical-causes-of-plantar-fasciitis","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-typical-causes-of-plantar-fasciitis\/","title":{"rendered":"14 Typical Causes of Plantar Fasciitis"},"content":{"rendered":"\n
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The condition known as plantar fasciitis tends to occur when the plantar fascia, which is tightly packed tissues beneath the skin, becomes extremely tight from overuse and as a result of either an increased level or too much pressure on the tissue, which leads to inflammation.<\/p>\n\n\n\n

Miniscule tears begin to form within the tissue as this tension builds in the plantar fascia, causing further inflammation and irritation to occur. Plantar fasciitis is the build-up of excessive tension, resulting in mild to significant heel pain and other symptoms.<\/p>\n\n\n\n

Men and women between the ages of 35 and 75 may be more likely to develop the condition and experience the symptoms at some stage, although growing children and adolescents can be affected fairly frequently too. Women are affected by slightly more occasions than men.<\/p>\n\n\n\n

The condition is sometimes referred to as \u201crunner\u2019s heel,\u201d on account of its prevalence amongst long-distance runners.<\/p>\n\n\n\n

1.     Repetitive motion<\/h3>\n\n\n\n

Whether it’s pounding the track in preparation for an athletics meet, or attacking much tougher terrain on a cross country run or as part of a triathlon, the repetitive stepping of running can bring about plantar fasciitis fairly easily. Putting one foot in front of the other is the mantra adopted by runners of all kinds, but unfortunately for them, this could be exactly what is causing their plantar fasciitis<\/a> in the first case. <\/p>\n\n\n\n

It has a lot to do with a person’s running gait, the likelihood of them developing a case of plantar fasciitis, with \u2018heel-toe’ runners seemingly more affected. This could be because the bulk of the repetitive motion is felt straight through the heel, as it makes consistent contact with the ground beneath it. If you’re a runner, avoiding the repetitive motion of continuous steps is pretty hard to avoid. Cross trainers could provide an alternative, otherwise, it’s a case of grinning and bearing it.<\/p>\n\n\n\n\n\n\n\n

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2.     Strong impact<\/h3>\n\n\n\n

It isn\u2019t just a repetitive impact that can cause a person to suffer from plantar fasciitis and its related symptoms either. A high jumper, pole vault athlete may be just as likely to experience problems due to the strength <\/a>of the impact they make, both in takeoff and landing. Whilst in competition, the Fosbury Flop means that high jumpers land on their backs, a lot of their training requires them to land on their feet, either one foot or at a time or two-footed. <\/p>\n\n\n\n

From high up, this impact is exaggerated and once it is repeated, even if only a handful of times, the force can trigger plantar fasciitis. It’s much the same for kids seeking a bit of a thrill by jumping from a height. Hitting the floor with force may not cause much more than a sharp vibration initially, however plantar fasciitis can develop as a result of this, with the plantar fascia having been tried, tested and torn.<\/p>\n\n\n\n\n\n\n\n

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3.     Tight footwear<\/h3>\n\n\n\n

Tight-fitting footwear has so much to answer for. There are so many examples in life where people sacrifice comfort for things like fashion, brand names and saving a few dollars here and there. Footwear that is too tight can cause an already restricted fascia to become irritated and inflamed<\/a>, leading to the development of plantar fasciitis. High heels and stilettos are a big offender here, as even though the heel is raised, the associated scrunching up of the foot can have a ripple effect from front to back, especially if the shoes are too tight. <\/p>\n\n\n\n

Wearing sports sneakers or boots that are too tight can be a cause as well. Many Italian soccer players and some South American players too for that matter have long sworn by wearing soccer boots which are two sizes smaller than their non-performance footwear, stating that it allows them to feel the ball better and gain more control. This may be true, but it could also contribute to the development of plantar fasciitis. Which is more important.<\/p>\n\n\n\n\n\n\n\n

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4.     Loose footwear<\/h3>\n\n\n\n

On the other hand, or on the other foot may be, loose-fitting footwear can cause plantar fasciitis to develop. Shoes that are too big rub against the heel of the foot, causing friction. With friction there is heat and with heat there is inflammation. We know by now that plantar fasciitis is a type of inflammation and so any loose-fitting footwear that is worn for an extended period of time, from slippers to wellington boots, can be a culprit for causing plantar fasciitis. <\/p>\n\n\n\n

Our feet swell <\/a>in hot weather, which is perhaps one reason why people might choose to go for a pair of shoes that are too big. The trade-off for this is that rubbing can occur, particularly whilst running. This causes a double-pronged attack on a person’s heel, from the ground beneath it and the flapping shoe right next to it. Ditch the clown shoes.<\/p>\n\n\n\n\n\n\n\n

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5.     Standing for too long<\/h3>\n\n\n\n

There has been a lot of research in recent years focusing on the dangers of a sedentary <\/a>working life, highlighting how sitting at a desk can negatively affect a person\u2019s spine and musculoskeletal system. There has even been a shift in some industries to give people the option of working whilst standing at a desk. In a handful of corporations, employees actually work on their laptops and phones whilst stepping on a treadmill.<\/p>\n\n\n\n

Whilst all of this information is true and in general, pretty good advice, it has the potential to go too far the other way. Sure we should be more active at work and in life in general, but there is a time to take a load off as well. By taking a load off, you\u2019re literally doing just that, taking a load off, and in doing so you\u2019re easing the pressure on your heels and reducing the likelihood of developing or worsening plantar fasciitis.<\/p>\n\n\n\n

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6.     Shifts in weight<\/h3>\n\n\n\n

Either subconsciously or consciously, there are lots of reasons why a person might shift their body weight <\/a>at different times in their lives. Like most postural changes though, every cause has an effect, and with shifts, in weight, you’ll find no exception. Pregnant women often find that they shift the weight of their stance as they progress through the trimesters, and who can blame them? It\u2019s a big ask on the body to accommodate all of that extra weight after all. <\/p>\n\n\n\n

It\u2019s much the same for athletes holding an injury on one side of their leg or foot. If a person has gone so far as to actually break their leg or foot on one side, then there will be a much bigger shift in weight to the non-injured side. This increased weight load and associated pressure on one side of the body can pass through to the heel, causing inflammation which leads to plantar fasciitis and the development of associated symptoms.<\/p>\n\n\n\n\n\n\n\n

7.     Gaining weight<\/h3>\n\n\n\n

The arch-enemy of modern-day America, weight gain and obesity<\/a>, can also be contributing factors to plantar fasciitis. Unfortunately, this phenomenon of the twenty-first century is widespread throughout the USA, as it is in much of the Western world, and the health implications of being overweight keep coming thick and fast. <\/p>\n\n\n\n

In the case of plantar fasciitis, we know that increased and repetitive pressure are the contributing factors to the development of the condition, and so it should be little surprise to anyone, that the heavier a person is, the more pressure their heels will absorb. Many pregnant women, obviously heavier in weight for different reasons, also report the development of plantar fasciitis, as their smaller frames struggle to cope with the burden of extra weight. <\/p>\n\n\n\n

Oftentimes, their symptoms will disappear altogether after childbirth. Unsurprisingly, most women don’t complain about plantar fasciitis symptoms whilst actually in the process of giving birth. <\/p>\n\n\n\n\n\n\n\n

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8.     Overstretching<\/h3>\n\n\n\n

Following the advice of trainers and athletes everywhere, most amateur sportspeople, runners, and people involved in other active endeavors will spend a good portion of time stretching their muscles out before and after exertion. Stretching <\/a>is definitely best practice but how you stretch can have consequences on parts of the body you might not expect. Stretching the calf muscles and the Achilles tendons can cause stress to the plantar fascia, particularly if it was already tight prior to stretching. <\/p>\n\n\n\n

As the muscles and ligaments in the backs of the legs operate in conjunction with one another, from your butt down to your heel, it shouldn\u2019t come as too much of a shock to learn that overstretching your hamstring, for instance, can have a knock-on effect further down the limb, sometimes resulting in the development of plantar fasciitis. Partaking in a small amount of light cardio before stretching, or receiving a sports massage even, is a good way of encouraging fascia to \u2018wake up’ so that it might not be overstretched and damaged.<\/p>\n\n\n\n\n\n\n\n

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9. Poor Circulation<\/h3>\n\n\n\n

As we age, we lose our circulatory capacity. As a result, the heart finds it challenging to pump blood around the body, resulting in blood and fluids pooling in the lower limbs. This pooling effect creates inflammation, and people affected by this lack of circulation find that their feet start to swell.
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Circulation <\/a>is also vital for maintaining the health of the plantar fascia. Blood flow helps to remove toxins from the ligament while providing sufficient oxygen to allow for maximum mobility of the plantar fascia.
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When circulation drops, due to the aging process or some other form of circulatory distress, the plantar fascia experience less blood flow to the area, resulting in diminished recovery from physical exercises, such as running or walking. As a result, the affected individual may start to notice the onset of plantar fasciitis.
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Managing your recovery after exercise helps improve circulation. Try wearing compression socks during your workouts and throughout the day. The compressive action of the socks supports the plantar fascia while increasing blood flow to the ligament.<\/p>\n\n\n\n\n\n\n\n

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10. Aging<\/h3>\n\n\n\n

We can\u2019t stop the aging process, but we can slow its effects on the body. As we age, our body develops various aberrations as a result of declining protein <\/a>synthesis and reduced circulatory capacity. As a result, seniors find that they may start to create issues with their tendons.
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Tendonitis affecting the Achilles tendon and peroneal ligament are common in seniors. These forms of tendonitis can produce incredibly painful symptoms when walking or running. Seniors may find that their ligaments require plenty of stretching before they can gain full mobility in the morning.
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Should a senior wake up one morning to find that the sole of their foot feels tight and tense, they may be dealing with the onset of plantar fasciitis. The patient should stretch their feet every morning, and consider sleeping with a foot splint that stretches the plantar fascia while they are asleep. This strategy helps to reduce pain symptoms the following morning.<\/p>\n\n\n\n\n\n\n\n

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11. Heel Spurs<\/h3>\n\n\n\n

Athletes, runners, and seniors are at high risk of developing bone spurs in their heels. Also known as, \u201costeophytes,\u201d these spurs are calcium deposits attached to the surface of the heel bone.
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Heel spurs start off producing minor sensations of pain and discomfort <\/a>to the affected individual. However, as decades pass, the osteophytes grow large, and the patient may also develop multiple spurs in the same heel or both heels. When the spurs grow large, the patient notices that they protrude from below the heel pad, causing small white bumps on the heel pad.
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Large heel spurs cause intense pain, and they may also affect the health of the plantar fascia as well. If left untreated and unmanaged, heel spurs force the development of plantar fasciitis \u2013,, especially in seniors.
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Patients can choose to have the spurs removed through surgical procedures, or they can live with the effects of the condition. Seniors living with bone spurs and plantar fasciitis may require assistive walking devices to help them get around.<\/p>\n\n\n\n\n\n\n\n

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12. Reactive Arthritis <\/h3>\n\n\n\n

RA is a chronic form of arthritis experienced by patients dealing with a bacterial infection. The condition typically affects people between the ages of 20 to 50-years old, but it can occur at any stage of life.
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Reactive arthritis people who are dealing with any form of genital, or joint inflammation, or a case of conjunctivitis, (pink eye,) can develop the condition. When RA comes on, the patient may notice severe pain in their joints, particularly the wrists, fingers, and ankles.
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RA causes intensive inflammation around the joints which affects local tissues. As a result of the RA, the patient may start to experience swelling of the plantar fascia due to RA in the ankle. Medical science is still at a loss to explain the exact mechanism behind reactive arthritis<\/a>. However, some experts think that the condition occurs due to an autoimmune disorder where the immune system attacks the joints.<\/p>\n\n\n\n\n\n\n\n

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13. Not Stretching the Feet Before Exercise
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While overstretching the foot may result in a case of plantar fasciitis, doing no stretching before exercise <\/a>also puts you at risk of developing the condition. Stretching allows oxygenated blood to enter the plantar fascia and surrounding tissues, preparing the ligament for training.
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When we fail to stretch before a run or a workout, our muscles and ligaments are in a state of relaxation where they are not expecting any significant workload. Starting your exercise right away is a shock to your feet, and they may be at higher risk of incurring an injury.
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Any injury to the foot will cut your workout short, and you\u2019ll need to take the necessary time off of your training to heal the wound before attempting another exercise.
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However, many people make the mistake of not allowing for sufficient recovery of the plantar fasciitis before getting back to their training. This mistake results in a persistent injury that sparks the onset of plantar fasciitis.<\/p>\n\n\n\n\n\n\n\n

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14. Persistent Injury<\/h3>\n\n\n\n

Runners and athletes don\u2019t like to miss out on training sessions. Speak to any runner, and you\u2019ll quickly realize that their hobby is their passion. Runners can go on for ages telling you about the benefits of running, and how they love the \u201crunners high,\u201d they get while out pounding the tarmac.
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Unfortunately, runners are not resistant to injury<\/a>, and when injuries occur, they typically happen in the feet or lower limbs. Runners travel anywhere from a few miles to a few hundred miles every week, depending on the intensity of their training.
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Should the runner or athlete experience any injury to the foot, they must let it heal before they get back out on the road.
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However, in reality, very few runners wait for their injuries to heal before continuing their training. As a result, the person may experience the development of other complications related to their injury. Any damage to the foot increases the risk of the runner developing plantar fasciitis.
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