What Causes Plantar Fasciitis? Understanding This Common Heel Pain
If you’ve ever experienced that sharp, stabbing pain in your heel when you take your first steps in the morning, you’re not alone. Plantar fasciitis is one of the most common causes of heel pain, affecting millions of Australians each year. But what causes plantar fasciitis to develop in the first place?
As a Williamstown osteopath who’s treated countless cases of this frustrating condition – and as someone who enjoys hitting the trails myself – I understand how debilitating plantar fasciitis can be. Let’s dive into what causes plantar fasciitis and, more importantly, how you can address it.
What Is Plantar Fasciitis?
Before we explore what causes plantar fasciitis, it helps to understand what’s actually happening in your foot. The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. Think of it like a bowstring that supports your arch and absorbs shock every time you walk, run, or jump.
When this tissue becomes strained, small tears can develop, leading to inflammation and that characteristic heel pain we associate with plantar fasciitis.
What Causes Plantar Fasciitis? The Main Risk Factors
So what causes plantar fasciitis to strike? It’s rarely just one thing. Usually, it’s a combination of factors that place excessive stress on the plantar fascia. Here are the primary culprits:
High-Impact Activities
One of the most common answers to “what causes plantar fasciitis” is repetitive high-impact activity. Activities like running, hiking, dancing, or sports that involve jumping place significant stress on the plantar fascia.
Whether you’re training for a marathon, tackling the You Yangs on weekends, or simply spending long hours on your feet at work, these activities can strain the tissue beyond its capacity to repair itself.
Foot Mechanics and Structure
Your foot structure plays a huge role in what causes plantar fasciitis. Both flat feet and high arches can distribute weight unevenly across your foot, placing extra strain on the plantar fascia.
Additionally, abnormal walking patterns (gait abnormalities) can create repetitive stress in ways your feet weren’t designed to handle. This is why a biomechanical assessment from your Williamstown osteo is so valuable – we can identify these patterns and address them.
Age and Natural Changes
Age is another factor in what causes plantar fasciitis. The condition is most common in people between 40 and 60 years old. As we age, the plantar fascia naturally loses some of its elasticity and shock-absorbing capacity, making it more vulnerable to injury.
Weight-Bearing Stress
Sudden weight gain or pregnancy can change the load your feet carry, contributing to what causes plantar fasciitis in many people. Similarly, occupations requiring prolonged standing – teachers, retail workers, healthcare professionals – place constant stress on the plantar fascia throughout the day.
Tight Calf Muscles
Here’s something many people don’t realise about what causes plantar fasciitis: tight calf muscles are a major contributor. When your calf muscles and Achilles tendon are tight, they reduce your ankle’s flexibility. This places increased strain on the plantar fascia as it tries to compensate for the limited range of motion.
This is one reason why our Williamstown osteopathy treatment always includes assessment and work on the entire lower leg, not just the foot.
Improper Footwear
Your shoes matter more than you might think when it comes to what causes plantar fasciitis. Worn-out shoes with inadequate arch support, shoes with poor cushioning, or inappropriate footwear for your activity can all contribute to the problem.
Those fashionable but flat ballet flats or worn-out runners you’ve been meaning to replace? They could be part of what causes plantar fasciitis to develop or persist.
Recognising Plantar Fasciitis Symptoms
Now that you understand what causes plantar fasciitis, how do you know if that’s what you’re dealing with? The condition typically presents with these distinctive symptoms:
- Sharp morning heel pain: That stabbing pain with your first steps is the hallmark symptom
- Pain after rest: Getting up from sitting or after sleeping triggers discomfort
- Post-exercise heel pain: Pain that worsens after activity, though not usually during
- Heel and arch tenderness: Particularly along the bottom of your foot near the heel
- Morning stiffness: Limited foot flexibility when you first wake up
The classic pattern is heel pain that gradually eases as you move around, only to return after periods of rest.
How Your Williamstown Osteopath Can Help
Understanding what causes plantar fasciitis is the first step, but treating it effectively requires a comprehensive approach. At Ferguson Street Osteopathy, we don’t just treat the symptoms – we address the underlying causes to promote lasting recovery.
Our Treatment Approach Includes:
Manual Therapy: Soft tissue massage and myofascial release targeting the plantar fascia, calf muscles, and surrounding tissues to reduce tension and promote healing.
Biomechanical Assessment: We analyse your gait and foot posture to identify the specific factors contributing to your plantar fasciitis, because what causes plantar fasciitis in one person may be different from another.
Exercise Prescription: Targeted stretches for the plantar fascia and Achilles tendon, plus strengthening exercises for your foot and lower leg muscles to provide better support.
Practical Guidance: Footwear assessment, activity modification advice, and home care strategies including ice therapy and self-massage techniques you can use between appointments.
Frequently Asked Questions
How long does plantar fasciitis take to heal?
Recovery varies depending on what causes plantar fasciitis in your specific case and how quickly you start treatment. Most people see significant improvement within 6-12 weeks with consistent treatment. Early intervention typically leads to faster healing.
Can I keep exercising with plantar fasciitis?
Often yes, with modifications. As your local Williamstown osteo, we can guide you on suitable activities that maintain fitness while promoting healing, rather than aggravating the condition.
Will changing my shoes really make a difference?
Absolutely! Since improper footwear is one of the key factors in what causes plantar fasciitis, addressing this can significantly impact your recovery. We’ll assess your footwear needs during your appointment.
Do I need orthotics?
Not always. We assess your individual needs as part of understanding what causes plantar fasciitis in your case. Sometimes simple footwear changes are sufficient, while other cases may benefit from custom orthotics.
Take the First Step Toward Recovery
Now that you understand what causes plantar fasciitis, the next step is addressing it effectively. Don’t let heel pain keep you from the activities you love – whether that’s hiking, running, or simply getting through your workday without discomfort.
Book an appointment with Ferguson Street Osteopathy today. As your trusted Williamstown osteopath, we’ll identify what causes plantar fasciitis in your specific case and create a personalised treatment plan to get you back on your feet pain-free.
Call us or book online to start your journey toward lasting relief from plantar fasciitis.
