3 of the Most Common Risk Factors of Plantar Fasciitis

If you wake up with a stabbing pain on the bottom of your foot that gets worse after long periods of standing or walking, you might be dealing with plantar fasciitis. It’s one of the most common causes of heel pain.

In this month’s blog, the expert team at Rocky Mountain Foot & Ankle Center explains what plantar fasciitis is and the three most common risk factors for this painful foot condition.

About plantar fasciitis

Fascia is a layer of connective tissue that surrounds your muscles, organs, and other structures throughout your body. Your plantar fascia is the fascia on the bottom of your foot.

Fun fact: The term “plantar” simply refers to the sole of your foot, and it has an important job — to act as a shock absorber with each step you take.

Plantar fasciitis develops when the fascia becomes irritated or inflamed. This can happen from microtears in the fascia. When this tissue becomes inflamed, you experience pain, especially when you wake up or after long periods of standing. 

Plantar fasciitis can quickly sabotage your ability to exercise — or even just walk — without pain.

3 common risk factors of plantar fasciitis

The plantar fascia extends from your heel to your toes, and a number of things can irritate it.

1. Overuse

People who spend a lot of time on their feet are more likely to develop plantar fasciitis. This includes:

• Runners and athletes — an estimated 10%-22% of runners experience plantar fasciitis
• Teachers, nurses, and service workers
• People who stand on hard surfaces for long hours

Activities that involve repetitive heel impact or sudden increases in activity level also strain your plantar fascia.

2. Foot anatomy and mechanics

You may be at higher risk if you have flat feet or high arches, tight Achilles tendons, or an abnormal walking pattern that puts added stress on your heel. These structural issues can cause uneven pressure on your plantar fascia and may lead to irritation over time.

3. Wearing the wrong type of shoes

Shoes that don’t offer enough support in your arch and heel can contribute to plantar fasciitis. It’s time to swap out your shoes if you’re wearing:

• Worn-out running shoes
• Flat sandals or flip-flops
• High heels 

The “right” pair of shoes is the one that offers you the most support for your foot. Check the arch support, width, and cushion before buying a new pair.

Wearing proper footwear can also help you avoid other problems like bunions and blisters. 

How to prevent plantar fasciitis

While you can’t avoid all of those risk factors, you can take steps to reduce your risk of developing this condition. Consider these strategies to prevent plantar fasciitis: 

Stretch regularly 

Focus on your calves, Achilles tendons, and the bottoms of your feet, especially before and after exercise. In addition to stretching, don’t skip your warm-ups! 

Wear supportive shoes

Choose footwear with good arch support and cushioning, and avoid walking barefoot on hard surfaces.

If our team recommends orthotics, be sure to wear them. These custom shoe inserts created for your unique foot anatomy can be a game-changer by correcting problems with foot mechanics to reduce stress on your plantar fascia.

Replace worn-out shoes 

Don’t wait until your shoes fall apart; even if they look fine, their support may be worn down. Runners are particularly prone to plantar fasciitis; be sure to replace your running shoes every 300-500 miles.

Maintain a healthy weight

Extra body weight — or having a body mass index greater than 25 — can increase stress on your feet. This can lead to both plantar fasciitis and heel spurs, which are bony growths that grow on the bottom of your foot and are often associated with plantar fasciitis. 

In one recent study, researchers found that carrying extra weight not only increases the risk of heel spurs developing but also increases their size. 

If you’re overweight, losing even a modest amount of weight helps your feet. For example, a 10-pound weight loss can help take 60 pounds of pressure off your feet.

Cross train

Mix low-impact activities like swimming or biking into your routine to reduce repetitive strain on your feet.

Get lasting relief for your heel pain

If heel pain is slowing you down, don’t ignore it. At Rocky Mountain Foot & Ankle Center, our specialists can get to the root of your discomfort and recommend conservative treatments like stretching programs and custom orthotics, or, in some cases, advanced therapies like injections or extracorporeal shockwave therapy to support healing.

For stubborn scar tissue or heel spurs, we may recommend surgery to remove these problematic tissues. 

To learn more or to schedule a visit with our podiatrists, please call us at 303-423-2520. You can also click to request an appointment at any of our five Colorado locations.