What Causes Plantar Fasciitis To Flare-Up? How To Avoid It?

Whenever you have problems like plantar fasciitis the worst thing that you experience is intense pain!

Waking up in the morning and suffering from the inflammation really ruins your day, doesn’t it?

The pain indeed reduces throughout the day but sometimes due to some reason the plantar fasciitis suddenly flares up!

This sudden burn is truly painful and during such kind of situation, it’s hard to do anything because the inflammation doesn’t allow you to think anything right.

Furthermore, even after you deal with that situation, you will be afraid of its come back since plantar fasciitis is a condition that takes months to go away.

In such crises, people wonder what causes their plantar fasciitis to inflame because sometimes patients accidentally make some mistakes that arise this problem.

So, if you are wondering the same question then you are at the right place!

Since here’s why your plantar fasciitis flares up and how can you prevent it, so that you don’t have to deal with that intense pain multiple times!

What Triggers Plantar Fasciitis To Flare-Up?

There are many reasons that can make your plantar fasciitis inflame unexpectedly! In fact, it would be difficult to explain all those reasons, in brief, that’s why here’s a list of those causes and habits.

If it’s possible for you to stop these habits then immediately avoid them and let your plantar fasciitis heal peacefully.

1. The Sudden Weight Gain

Plantar fasciitis is commonly caused by and exacerbated by weight gain.

The extra pounds put extra strain on your feet, whether you’re gaining body fat, muscular mass, or a healthy weight from pregnancy.

This can either develop plantar fasciitis for the first time or cause a recurrence after you’ve already recovered.

If you know that gaining weight has caused you plantar fasciitis, the first thing you should do is lose weight.

If losing weight isn’t an option due to pregnancy or other health issues, try resting and elevating your feet more, and explore orthotic treatments to relieve strain on your arches.

2. Type Of Shoes You Are Wearing

A wrong pair of shoes is also one of the most common causes of plantar fasciitis.

However, if you still wear the wrong type of shoes, you are making your condition even worse.

Normally, plantar fasciitis flare-up occurs because of wearing an old pair of shoes because the old shoes can’t provide you the proper comfort as much as the new ones.

If the insoles or bottom tread of your shoes are exhibiting signs of wear, it’s definitely time to replace them.

Especially, if your occupation requires standing or running for long periods.

Always remember, the more time you spend in a pair of shoes, the faster they will become worn out.

3. Getting into a new fitness routine

It’s a good idea to come up with novel ways to obtain your daily exercise, but new hobbies can aggravate plantar fasciitis.

Sometimes it’s just a matter of getting acclimated to new movements and easing into a new pattern, but other times the activity may be the source of the problem.

When you’re ready to start a new workout, make sure you warm up properly, acquire good form, and put on supportive footwear. Exercises that require you to exercise barefoot should be avoided.

4. Injuries and Wounds

Most individuals are aware that injuries, strains, or stress to the plantar fascia ligament can result in a pain flare-up.

However, it’s less well known that an injury to the tendons in the leg, ankle, or foot can cause plantar fasciitis to flare up.

Stepping on uneven surfaces or objects, tripping, playing sports, exercising, or taking a blow to the foot can all result in foot, ankle, or leg injuries.

If you injure yourself, treat it right away by cooling and elevating it, and see a doctor if you have any concerns if the injury is serious.

How Can You Avoid Plantar Fasciitis Flare-Up?

In addition to avoiding these heel-pain culprits, keep the following pointers in mind to speed up your recovery!

1. Rest As Much As You Can!

Resting is the key to your full recovery, so rest as much as you can.

If you do a job then try to take a break of at least a week, so that your feet get enough time to recover.

Although a week will not be enough, the rest it will receive during that will still be enough to avoid plantar fasciitis flare-up.

2. Follow Your Doctor’s Treatment Advice

Even if you find any relief from your pain, strictly adhere to your doctor’s treatment guidelines. You can consult Podiatrist on bvfootclinic.

Consider your treatment plan to be similar to taking antibiotics: you wouldn’t quit taking the entire prescription just because you were feeling better!

Following your doctor’s advice for the entire period of time can help you avoid relapses caused by fascia re-injury.

3. Avoid Putting Pressure On Your Feet

We mentioned before that standing in the same position for too long can cause you plantar fasciitis, but did you know it can happen if you sit for long periods as well!

This means it doesn’t matter what kind of job you do, if you put pressure on your feet by staying in the same position for too long then you are more likely to experience inflamed plantar fasciitis.

But this doesn’t mean you have to quit your job, simply following tips like moving your body after every hour can help you prevent such dangers while you are doing your job.

You should try to give rest to your feet at home as well, the more you avoid pressure the earlier your problem will be solved, so make sure to keep changing your positions!


Plantar fasciitis flare-up is something no one can love. The tremendous pain is annoying and unbearable but if you know the reason behind your inflamed fascia then you can easily prevent it from happening!

If your fascia is inflamed because of the reasons given above then you should try preventive tips like resting and following your doctor’s advice!

Once your fascia is healed you don’t have to worry about plantar fasciitis flare-up, so rest properly until it’s done so that you can enjoy your favorite activities later!