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3 Exercise Mistakes That Can Cause Plantar Fasciitis

plantar fasciitis, running, exercise

Exercising is great, but sometimes you don't realize you're doing something wrong. Some mistakes are obvious, like lifting too much weight that you can't handle (which can cause hernias and strains.) But other mistakes are not so obvious. Here are some common mistakes that can cause plantar fasciitis.


Plantar fasciitis is an inflammatory condition that can lead to heel pain. You can strain the sole of your foot such that it gets inflamed and cause problems. When this happens, walking, standing, and getting on your feet after long periods of rest can lead to shooting, sharp pains. Plantar fasciitis is more common among the middle-aged, but young athletes and exercise fanatics can get it too.

If you love to workout, here are some mistakes to avoid that can cause plantar fasciitis:

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Ramping up your running workout too quickly. If you're used to running a couple of miles a session, then decide to rush your progress, it could put undue strain on your soles. Don't add too many miles too rapidly, but increase the length of your run gradually. It's better to progress at a slower and healthier pace than risk not being able to run at all because you've inflamed your plantar fascia.

Don't run up steep hills.
Running on an incline helps boost the amount of calories you burn. It also makes your muscles work harder, which helps work them out more. But if you run up too steep a hill, it can put too much strain on your soles. Stay safe and run on medium inclines and stay away from landscapes that are too steep.

Not changing your football shoes. Doctors recommend changing your shoes every 300 to 500 miles walked. This is different for football shoes because they experience more wear and tear from the rough nature of the sport. Worn shoes provide poorer and poorer arch support, which can lead to heel pain and an inflamed plantar fascia.

If you've developed plantar fasciitis, your doctor may recommend wearing special shoes or special shoe inserts. Plantar fasciitis is also treated with corticosteroids and other anti-inflammatory medications.

Avoid these exercise mistakes to keep your soles healthy. Exercising is great, but doing it the right way is important too!