What Causes Plantar Fasciitis To Flare Up: Signs And Prevention

Everything in our body is designed to support us so we can function optimally. For example, the primary job of the plantar fascia is to support our foot arch and prevent it from flattening when there is a weight around our leg. However, plantar fasciitis can take place when you overload your foot with more than what the plantar fascia can bear. 

If you are facing this issue from time to time. The best way to get rid of it is to understand what causes plantar fasciitis to flare up. Here is your complete guide to the signs of a flare-up and what you can do to prevent it. 

Top 5 Causes Of A Plantar Fasciitis Flare Up 

Are you asking yourself what causes plantar fasciitis to flare up? Here are the top five causes of a flare-up:

1. Change In Activity Intensity 

All of us know that if we need to see fitness progress, we have to change the intensity of our activities with time. That is because we must increase our intensity to burn more calories and get the most out of it. Even if you only run, changing its intensity can cause your plantar fascia to flare up. 

That is because your body will feel the change and it will respond accordingly. So, it is crucial to take preventive measures before you increase the intensity to ensure that you are not putting more strain on your foot than what it can go through. 

2. Starting A New Activity 

Are you thinking of starting a new fitness activity to spice your fitness regimen? Well, be sure to take baby steps and get used to the movement as beginning a new activity can cause your plantar fasciitis to flare up. That is because it will take your body and your feet some time to get used to the movement. 

The best way to prevent this is to warm up, learn the accurate form, and wear footwear that supports your feet during the movement. You should avoid any activities that require you to work out barefoot or any movements that will cause a burden to the body. If you don’t take these measures, your plantar fasciitis will flare up. 

3. New Shoes

Not all shoes are supportive of your foot, no matter how expensive they might be. That is why it is crucial for you to always find shoes that support your feet. Keep in mind that shoes that are too flexible might cause additional tension to the plantar fascia ligament. 

On the other hand, the padding of the shoe can also increase the flare-up if it is not evenly distributed across the show. A general rule of thumb to avoid this issue is to purchase shoes that you are instantly comfortable in and don’t need to break in. You can use a plantar fascia insert in the shoe for added arch support if you want the best results. 

4. Injury 

So, what causes plantar fasciitis to flare up immediately? The answer is injury, trauma, or any strain to the plantar fascia ligament that will cause a flare-up, which will lead to pain. Keep in mind that even injuries to the ankle, leg or foot can cause a trigger of this problem. 

If you face an injury, you must do everything you can to heal it and take care of it. For example, the best way to take care of any leg injury is to ice it immediately and keep it elevated till you seek professional medical help. You must also consult your doctor immediately so they can offer you the proper treatment and you can heal in no time. 

5. Weight Gain 

Did you know that weight gain, even a healthy one, is what causes plantar fasciitis to flare up in many people? It doesn’t matter if the weight gain is muscle mass, body fat, or pregnancy weight because all of it can add extra strain on your feet. It can cause plantar fasciitis to occur for the first time or it can remerge in people who are already going through this issue. 

If the weight gain is the trigger for your flare-up, you must work on reducing your weight. If you don’t want to do that because you have your fitness journey to go through, you must take the proper treatment to relieve pressure from your arches. Once you do, you will feel much better. 

Top 3 Ways To Prevent A Plantar Fasciitis Flare Up 

Now that you know what causes plantar fasciitis to flare up, here are the top three ways you can prevent it from happening:

1. Stay Consistent With Home Treatments 

Home treatments are one of the best ways to keep the flare-up of plantar fasciitis away from you. That is why you must stay consistent with your routine of stretching and taking care of your muscles. Once you do, you will notice a significant reduction in flare-ups. 

2. Keep The Right Prevention Tools 

The right prevention tools can make all the difference to your healing journey. For example, you can invest in tools such as a night splint, ice pack, orthotic inserts, and much more. All of these will give you the support you need to keep your ligament in peace. 

3. Follow The Doctor’s Orders 

Finally, your doctor understands your medical history and problems the best. That is why you must always follow their orders and do as they say. Once you do, you will start healing and flare-ups will become a thing of the past. 

Final Words 

That is everything you need to know about what causes plantar fasciitis to flare up. If you are experiencing flare-ups because of these reasons, it is important to take the right preventive measures so your muscles can heal and feel better. Once you do, you will easily manage the pain and it will significantly reduce all the problems that come with plantar fasciitis in no time. 

You can also read: What Kind Of Tape To Use For Plantar Fasciitis?

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