7 Causes of Plantar Fasciitis Flare Up

Plantar fasciitis is one of the most common causes of heel and foot pain. When the plantar fascia, a band of tissue that runs along the bottom of the foot, becomes inflamed, it causes heel pain. Plantar fasciitis can flare up due to several factors, including excessive physical activity, wearing shoes without proper support, or rapid weight gain.

Physical activity is frequently the cause of plantar fasciitis. However, it can also be caused by underlying conditions such as obesity, arthritis, or foot shape. Whatever the underlying cause of plantar fasciitis, certain factors can exacerbate it.

Continue reading to discover what causes plantar fasciitis flare-ups and how to get pain relief.

1. Starting a New Exercise Routine

Being physically active can aggravate plantar fasciitis symptoms. Plantar fasciitis can develop as a result of a sudden increase in activity, such as starting a new running or exercise program. It can also be triggered by walking or running downhill, or uneven terrain.

During a flare, limiting physical activity and standing time can help. If this is not possible, wearing cushioned shoes with arch support, such as sneakers, can be beneficial. Wear them even at home and at night to help reduce pain.

2. Weight Gain

People with a higher body weight put more pressure on their feet, increasing their risk of plantar fasciitis. If you are experiencing a flare, consult with your doctor about whether losing weight is an appropriate treatment.

3. Pregnancy

Plantar fasciitis can flare up as a result of any rapid weight gain, including pregnancy weight gain.

4. Wearing Shoes Without Support

Wearing the wrong shoes can aggravate plantar fasciitis. If you have plantar fasciitis or are experiencing pain, wear shoes with plenty of cushioning and arch support, such as sneakers. Avoid wearing the following shoes:

• Flip-flops and other flat-soled footwear
• High-heeled shoes, such as boots or shoes that raise your heel above your toes
• Shoes that have seen better days, including workout shoes

5. Skipping Your Stretches

Tight calves can put extra strain on the plantar fascia. One of the most effective ways to treat and prevent plantar fasciitis is to stretch your calves, Achilles tendon (heel), and the bottom of your feet. If you skip these stretches, your symptoms may worsen. Stretch before and after exercise, before bed, and in the morning if you have plantar fasciitis.

6. Pushing Through the Pain

It's tempting to try to work through the pain of plantar fasciitis. However, doing so may result in more pain in the long run. When your pain worsens, it's best to rest for at least a week and avoid any activity that puts strain on your feet.

7. Tearing the Plantar Fascia

Because of repeated stress, the plantar fascia can occasionally tear completely. This is referred to as a plantar fascia rupture. If this occurs, you will experience severe pain and should contact your healthcare provider.

Despite how bad it sounds, patients can recover relatively quickly, and pain from previous plantar fasciitis will be relieved quickly. Those who have tears will most likely need to wear an orthotic (a custom-made insert) afterward because their feet will be flatter.

How Long Does a Plantar Fasciitis Last?

If left untreated, plantar fasciitis can last for a long time. However, with treatment, 90% of plantar fasciitis cases will improve within 10 months. It is critical to stay off your feet as much as possible during a flare.

The Bottom Line

Plantar fasciitis is a common foot condition caused by inflammation of the thick band of tissue along the bottom of the foot. A sudden increase in activity or weight can cause plantar fasciitis to flare up. Other factors, such as wearing shoes without support or not stretching regularly, can aggravate plantar fasciitis.