You could be one of the many cursing this common condition, but fear not, we have answers
Plantar fasciitis is a common injury for both runners and non-runners. It affects the fascia in the foot which originates at the base of the heel (calcaneus) and fans out to attach under each of the metatarsal heads.
The fascia is a fibrous tissue that doesn’t stretch and plantar fasciitis (PF) pain occurs when the fascia gets inflamed. The pain is normally located in the inner medial arch of the foot, just in front of the heel bone, although it can also be felt right in the centre of the heel bone. The usual symptoms are extreme soreness first thing in the morning and discomfort when walking. Also, prolonged periods of standing can really inflame the area.
Causes
When an injury like PF rears its head, it can be for a variety of reasons. It can be a niggle that simply builds over time, or it can result from a change in pace, distance or route. Below are some key factors that play a part in causing the fascia to inflame:
• Previous or current injuries.
Plantar fascia discomfort can sometimes occur alongside another foot injury. This is because the foot tries to function differently because of the injury, and this results in the fascia taking on excess load.
Common associated foot problems are bunions, Morton’s neuroma and previous fractures or breaks.
• Poor footwear. What do you wear on your feet day to day? Even if you are running in the right shoes, there’s a chance you aren’t wearing gait-specific shoes for the rest of the day. If you’re commuting in work heels or a flimsy unstructured flat shoe, this could be the cause of your PF pain. Try walking to work in your trainers or at least in something supportive and comfortable, and double check that your trainers are fit for purpose by going to a running shop for an expert gait analysis.
• Hyper-mobile or rigid feet. A key function of the foot is to aid in shock absorption. When we walk or run, something called the ‘windlass mechanism’ kicks in. This is when the big toes raise and your foot creates a shock-absorbing tripod between your heel and forefoot to enable shock to be dispersed. If the mechanism isn’t working, the fascia can take the brunt of the excess force and become damaged.
