Bad Habits That Are Making Your Plantar Fasciitis Worse

Plantar Fasciitis pain occurs for a number of reasons, whether it be genetics, injury, or any number of other causes. But your habits will contribute to the severity. There are many bad habits that are making your plantar fasciitis worse. 

Plantar fasciitis is the name of the condition consisting of inflammation of the thick band of tissue that stretches from the heel bone to the toes. This inflammation causes pain near the heel. Although the exact cause of Plantar Fasciitis is unknown, stress on the thick band of tissue, also called the fascia, can small tears. Over time, repeated stress will inflame the fascia causing Plantar Fasciitis pain. Any habits that put unneeded stress on your Plantar Fascia are bad habits that are making your Plantar Fasciitis worse.

In this article, you will learn about the bad habits that are making your plantar fasciitis worse and what not to do with plantar fasciitis. Once you understand what habits you need to break, you can start to replace them with healthier habits that will decrease your pain. 

podiatristWhat Not to do with Plantar Fasciitis

On this “what not to do with Plantar Fasciitis list”, you will find many common habits. Just because many people fall into these habits does not mean that they are harmless. In fact, many of these bad habits are making your Plantar Fasciitis worse.

Improper Shoes

Never underestimate the power of supportive footwear. A strappy high heel and a tight business shoe might look good. Flip-flops and bare feet might be convenient. The style and convenience might not be worth the Plantar Fasciitis pain. Improper footwear is one of the biggest bad habits that are making your Plantar Fasciitis worse.

In addition to wearing the incorrect type of shoe, old shoes can also create an issue. If you wear your shoes until they are unwearable there will be a period where your shoes provide you no support. If you have the means, buy a new pair of shoes before your current shoes ware out. That way, you will always have a supportive pair of shoes that will not make your Plantar Fasciitis worse. 

Instead, invest in footwear that supports your foot. The shoe needs proper arch support. An orthotic insert can be added to any shoe for extra support. Prescription orthotics can be custom tailored to fit your foot needs. Although store-bought orthotics are often better than nothing, there is no guarantee that there will be a pair that fits you correctly.

achilles injuryIgnoring Pain

The idea that admitting you are in pain makes you weak is dangerous. Pain is your body telling you that something is wrong. Ignoring the pain for too long, hoping it will go away, will oftentimes do nothing. Sometimes it will make things worse. Plantar Fasciitis pain will oftentimes force you to stand in unhealthy positions as you try to relieve the pain. This misalignment of your lower body can lead to knee, hip, and back pain. Because you ignored the first inklings of pain, you know have to deal with pain in other areas of your body. This is a bad habit that is making your Plantar Fasciitis worse.

Remaining Stationery

Sitting or standing in one position too long is one of the bad habits that are making your Plantar Fasciitis worse. Of course, you do not always have the option to give your feet a break at work, but try to change position every so often. Make a circle with your ankle, point your toe, or do some heel raises. Sit down if you’ve been standing and stand up if you’ve been sitting. Little things like this will keep your fascia stretched and warmed up. 

Inadequate Water Intake

It is recommended that everyone drink at least 8 glasses of water per day. Most people fall short. Drinking enough water ensures that your body systems are properly. Inadequate water intake can result in a decrease in the fluid that helps prevent overuse injuries. Although drinking enough water will not solve all your problems, it can help prevent reinjury and allow your fascia the environment it needs to heal.

Sharp Pain in Heel

Have you ever felt a sharp pain in your heel? Plantar Fasciitis is one of the most common causes of sharp pain in the heel. Although it is not technically a bad habit that is making your Plantar Fasciitis worse, it is important to understand the risk factors for Plantar Fasciitis. Once you understand why you have Plantar Fasciitis, you can take steps to correct it.

Flat feet and high-arched feet are often genetic. Even though you can stretch your feet to improve your arch, the fact that your feet arch the way they do is not necessarily your fault. Even so, people with these foot types are at an increased risk for Plantar Fasciitis. 

You might also have a short Achilles tendon or weak foot muscles. Even though this isn’t one of the bad habits that are making your plantar fasciitis worse, it is important to recognize it so that you fix it. There are stretches you can do to decrease your Plantar Fasciitis pain. It is a good idea to incorporate a stretching routine into your day. When stretching, be sure not to bounce. Bouncing will put extra strain on your Achilles tendon. Not only is this unneeded as low and precise stretching will have a greater effect, but it can cause injury.  Building a stretching habit is a good habit that will reduce your average pain.

foot massageWhy Do My Feet Hurt So Bad?

If you are asking the question, “Why do my feet hurt so bad?” and you are not coming up with any good solutions, you should consider seeing a doctor. The doctors at the Foot and Ankle Specialists of Illinois can verify a Plantar Fasciitis diagnosis and inform you of the bad habits that are making your Plantar Fasciitis worse. These doctors are here to identify why you are in pain and to create a plan to get you back on your feet. 

Written by Ali Hyderi