If you've ever dealt with plantar fasciitis, you know how frustrating it can be. That sharp, nagging pain in your heel first thing in the morning or after a long run can make even the simplest movements feel like a chore. As a coach, I’ve seen plenty of runners and active individuals struggle with this issue, and I know how important it is to address the root causes before it sidelines you.
So what actually contributes to plantar fasciitis? Let’s break down five common culprits and what you can do to keep your feet happy and healthy.
1. Overuse or Overtraining
Pushing your body too hard without enough recovery time is one of the biggest contributors to plantar fasciitis. This could mean increasing mileage too quickly, running on hard surfaces too often, or simply not giving your feet a break. Your plantar fascia, the thick band of tissue that runs along the bottom of your foot, absorbs a lot of stress with every step. When that stress becomes too much, inflammation and pain set in.
What to do: Gradually increase your training volume, mix in softer surfaces like trails or grass, and prioritize recovery. Strength training and mobility work also play a huge role in keeping your feet strong and resilient.
2. Poor Foot Mechanics
Not all feet are created equal. Flat feet, high arches, or even an inefficient running gait can place extra strain on the plantar fascia. If your foot isn't absorbing shock properly, the stress gets distributed in ways that can lead to chronic pain.
What to do: A gait analysis can help identify any biomechanical issues. Custom orthotics or supportive footwear can also make a big difference. If you’re not sure where to start, I can help assess your movement patterns and find solutions that fit your needs.
3. Improper Footwear
Wearing the wrong shoes is a fast track to plantar fasciitis. Old, worn-out running shoes, unsupportive casual shoes, or spending too much time in flat sandals can all contribute to foot pain. Without proper arch support and cushioning, your plantar fascia has to work harder than it should.
What to do: Invest in high-quality, supportive shoes that match your foot type and activity level. If you’re unsure whether your shoes are helping or hurting, let’s chat. I can help you find footwear that supports your running and daily movement.
4. Tight Calf Muscles
Your calf muscles and Achilles tendon are directly connected to the plantar fascia. When your calves are tight, they pull on the plantar fascia, creating excess tension that can lead to inflammation and pain. Many runners don’t realize how much their lower leg mobility affects their feet.
What to do: Stretch and strengthen your calves regularly. Foam rolling, dynamic stretching, and targeted mobility exercises can all help. If you’re not sure what exercises will benefit you most, I can guide you through a strength and mobility plan that supports your running goals.
5. Sudden Increase in Activity
Maybe you got excited about a new training plan, joined a running group, or decided to chase a new goal. While enthusiasm is great, jumping into too much activity too soon can overload your plantar fascia before it has time to adapt.
What to do: Ease into any new training plan with a gradual progression. Listen to your body and don’t ignore early signs of foot discomfort. Working with a coach can help ensure your training load is appropriate for your current fitness level and long-term goals.
Take Care of Your Feet Before It’s Too Late
Plantar fasciitis isn’t something you want to ignore. The longer it lingers, the harder it is to recover. The good news is that most cases can be managed and even prevented with smart training, the right footwear, and proper strength and mobility work.
If you’re dealing with foot pain or want to make sure your training is setting you up for success, I’d love to help. Whether you need a strength program, gait analysis, or personalized coaching, let’s work together to keep you running strong and pain-free. Reach out today and let’s get started.