Plantar fasciitis is irritation and inflammation of the band of tissue (plantar fascia) that supports the bottom of your feet. While the exact cause of Plantar Fasciitis is not known there are many definite risk factors that you need to be aware of to prevent the pain.
It is important to be aware that your general health will affect the health of your feet. Following are some of the risk factors:
People over the age of 40 are more likely to develop Plantar Fasciitis. As you age,your feet are worn down from years of walking and standing. Joints begin to stiffen or to swell causing changes in gait. These changes may lead to excessive amounts of pressure being put on parts of the foot that aren’t designed to take that pressure.
Women are more likely than men to suffer from Plantar Fasciitis. This tendency is most likely due to years of wearing narrow, high-heeled shoes that force all the bones and muscles of the foot into abnormal positions. Just like an abnormal stride can place pressure on the feet, abnormal foot alignment places extra tension on the muscles in the foot.
Bad Shoe Choices
Women are not the only ones who make poor shoe choices. Anyone who wears loose, thin soled, unpadded, or unsupportive shoes are placing extra pressure on the bottom of your feet, and are much more likely to suffer some sort of injury. Good shoes are a mustfor healthy feet.
Occupation and Exercises
People, who are on their feet for extended periods of time, such as teachers or nurses, are at higher risks for Plantar Fasciitis because of the hard surfaces that they stand on all day. Exercises like strenuous dancing or running over long distances may put unnecessary stress on the heelsof the feet. Injury risk increases when these exercises are performed without proper stretching before and after.
Foot Structure Abnormalities
Abnormal feet and foot motion can also contribute to developing Plantar Fasciitis. Flat feet, high arches, a tendency towards pronation (rolling your feet inwards) or supination (rolling your feet outwards) can all place added stress on the plantar fascia. A simple way to check if you pronate or supinate is to look at the bottom of your shoes. If one side is significantly more worn than the other side it is most likely caused by one of the irregular motions of your feet.
The plantar fascia is like a bow-string that maintains the arch (bow) of the foot. It is stretched with every step just like a bow string would stretch when the bow is pressed down towards the string. If the plantar fascia is stretched too far too often it begins to weaken and cause pain. As you gain weight you place more downward pressure on your foot, stretching out your plantar fascia. Even the temporary weight gain, and hormonal changes, of pregnancy can increase your risk for plantar fasciitis.
What can you do?
If any of these risk factors sound a little too familiar, there are steps you can take to help prevent more damage to your feet. Relaxing and massaging your feet not only feels wonderful, they can help reduce the tension in your plantar fascia.The less tension that this ligament is under the less likely it is for it to tear or become inflamed. Proper arch support can also reduce the stress placed on the bottom of your feet.
Even if you are already suffering from the pain of Plantar Fasciitis there are steps that you can take to reduce your pain. Braces, splints, and shoe inserts can help relax and support your feet so you can walk pain free.