What Causes A Plantar Fasciitis Flare Up?
Plantar fasciitis is a common condition that affects the thick band of tissue (the plantar fascia) running along the bottom of your foot. This tissue supports the arch and acts as a shock absorber during daily activities. However, when it becomes inflamed, the pain can be debilitating—often starting as a sharp, stabbing sensation near the heel.
If you’ve been diagnosed with plantar fasciitis recently, you may notice that certain activities can trigger a flare-up. Understanding these triggers can help you avoid unnecessary discomfort and keep your symptoms under control.
Common causes of a plantar fasciitis flare up
Overuse
Extensive physical activity can be a major trigger for plantar fasciitis. This is especially true for runners or gym-goers due to the impact and pressure on the feet. Those who stand for extended periods, such as healthcare workers and factory workers are also at higher risk of developing the condition. Over time, repetitive strain without proper rest can lead to small tears in the tissue, causing inflammation and pain.
Poorly fitting footwear
Footwear such as high heels and flip-flops fail to provide the arch support and cushioning needed to protect the plantar fascia. High heels shift your weight to the ball of your foot which strains the arch, while flat shoes offer zero shock absorption, leaving your feet vulnerable to stress and fatigue.
Walking barefoot
Walking barefoot on hard surfaces as tiles or wooden flooring, can significantly worsen the symptoms of plantar fasciitis. This is due to the fact that the lack of arch support and proper cushioning forces the plantar fascia to work harder to stabilise the foot, which exacerbates the inflammation and drastically slows recovery.
Weight gain
Excess weight puts extra pressure on the plantar fascia. Whether it is down to pregnancy or long-term obesity, this increased strain can worsen existing inflammation or cause new symptoms to develop. Additionally, excessive weight can alter your gait, leading to improper biomechanics that further burden the feet.
Cold weather
In colder temperatures, the muscles and connective tissue in the feet tighten, reducing flexibility and increasing the risk of irritation.
When should I see a professional podiatrist?
If you’re struggling with plantar fasciitis and your symptoms aren’t improving despite rest or at-home treatments, it may be time to consult a specialist. A key sign that it’s time to see a podiatrist is if the pain persists for more than a few weeks or it starts to worsen. They can evaluate the severity of your condition and recommend an appropriate treatment plan.
Additionally, if the pain begins to affect your daily activities—such as walking, standing, or exercising—it’s a good idea to seek professional help. Addressing the issue early on can help prevent further complications and other musculoskeletal issues that may arise from altered movement patterns. In some cases, plantar fasciitis can lead to swelling, redness, or warmth around the heel or arch of the foot, which may require medical attention. In more rare instances, plantar fasciitis can cause tears in the tissue, leading to intense pain, particularly after a specific injury. A podiatrist can help you explore long-term solutions, such as physical therapy or custom orthotics. If necessary, they may recommend advanced treatments such as corrective surgery, or injections to help reduce pain.
If you’re experiencing foot pain or have been diagnosed with plantar fasciitis, don’t hesitate to reach out to us here at Thames Foot Clinic. Our team of experienced specialists provide you with personalised care and effective treatment options to help you get back on your feet.
