Repeated injury to the Plantar Fascia over time can lead to the development of Plantar Fasciitis. This can be caused by activities such as running or playing sports. It can also be from spending all day on your feet at work. If these activities are causing small tears every time you do them, over time this starts to cause inflammation, resulting in Plantar Fasciitis.
If your shoes don’t fit properly, this can lead to strain, which can cause Plantar Fasciitis. Shoes that are too tight or too loose do not give proper support. This also applies to shoes that are old and worn out. It’s best to avoid high heeled shoes and open toed shoes as well. Make sure your footwear has proper support in the heel and ball areas, as these are designed to balance your weight, NOT your arch. Any upward pressure placed directly on the arch of your foot is not good and can cause damage to the plantar fascia, which is why you should avoid any insoles or orthotics. Heel and ball supports are fine.
If you have gained a significant amount of weight recently, this could be causing strain on the Plantar Fascia. This is common in pregnant women. Many women will begin to walk differently when they are pregnant and this, along with the extra weight, can cause Plantar Fasciitis to develop.
Having tight muscles in your Achilles or your foot leading down to the Plantar Fascia can affect your mobility and cause damage to the Plantar Fascia more likely. Having flat feet, high arches or feet that overpronate (the arch of the foot flattens and the foot rolls inwards while walking or running) can cause pain and inflammation in the bottom of the foot.
A previous foot or ankle injury can make developing Plantar Fasciitis more likely. This is especially true if the injury never fully healed. At night time, while we sleep, the Plantar Fascia has a chance to heal and tighten up to its original length. The pain you feel with those first few steps in the morning is the healing that you did overnight being undone. Make sure you get up out of bed slowly and wear slippers to cushion your footfalls. If you need to, stay off the foot completely by using crutches. This will reduce the risk of further damage and help your tissue heal throughout the day.