7 Common Causes of Plantar Fasciitis—and How to Find Lasting Relief

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the thick band of tissue (plantar fascia) that supports your foot’s arch, running from your heel to your toes.

Typical symptoms

  • Intense heel discomfort that feels like a sudden jolt, often striking when you take your first steps in the morning or after prolonged rest
  • Tenderness along the bottom of the foot
  • Discomfort during prolonged standing, walking, or physical activity

When to seek help

If heel pain lasts more than a few days, worsens, or limits daily activities, especially if you’re in sunny Southern California and want to stay active, consult a foot & ankle specialist.

7 Most Common Causes of Plantar Fasciitis

Each of the following risk factors is explained with a focus on how local lifestyles in Southern California may contribute:

1. Flat Feet or High Arches

Structural imbalance places excess stress on the plantar fascia. Whether you’re walking on the beach or hiking in Malibu, improper arch support can trigger pain.

2. Wearing Unsupportive Shoes

Flip-flops, ballet flats, and worn-out sneakers offer little shock absorption. Stylish summer footwear can be painful without proper support—opt for cushioned sneakers when strolling the Pacific Coast Highway.

3. Sudden Increases in Activity

Ramping up workouts without preparing the feet leads to overuse. Training for a half-marathon in L.A.? Gradually increase mileage and incorporate foot-strengthening exercises.

4. Standing on Hard Surfaces for Long Periods

Hard floors increase strain during long shifts or chores. Whether you’re a teacher, retail worker, or airport staffer in LAX, investing in supportive footwear helps.

5. Carrying Extra Weight

Extra body weight puts additional strain on the plantar fascia, making it work harder with every step. Life in the greater Los Angeles area can be active—extra pounds make heel pain more likely.

6. Tight Calf Muscles

When your calf muscles are tight, they tug on the Achilles tendon, which in turn puts added tension on the plantar fascia. Post-surf or beach volleyball stretch routines can help loosen calves before and after activity.

7. Skipping Warm-Ups and Stretching

Lack of prep increases the risk of inflammation. From yoga in Santa Monica to hiking in Griffith Park, stretching before and after your workout can be a game-changer.

Doctor evaluating foot for plantar fasciitis and heel pain

How We Treat Plantar Fasciitis at Southern California Foot & Ankle Specialists

a. Conservative Treatments

  • Custom orthotics
    Customized arch support reduces stress on the fascia and aligns your foot correctly.
  • Physical therapy
    Targeted exercises improve strength and flexibility, promoting healing and preventing re-injury.
  • Footwear guidance
    We help you choose supportive, shock-absorbing shoes, those ideal for Southern California’s sunny, active lifestyle.
  • Night splints
    These gently stretch the plantar fascia overnight to prevent morning stiffness.
  • Injections
    When pain is stubborn, we offer cortisone or PRP injections to reduce inflammation and accelerate recovery.

b. Surgical Treatments

  • Plantar fascia release
    A minimally invasive procedure to relieve tension when all other treatments fail.
  • Gastrocnemius recession
    Lengthens a tight calf muscle to improve flexibility and reduce stress on the fascia.

FAQs

  • How can I tell if my heel pain is caused by plantar fasciitis?
    Heel pain that’s sharpest first thing in the morning or after inactivity—especially near the heel—usually signals plantar fasciitis.
  • Can I keep exercising with plantar fasciitis?
    Gentle exercises such as swimming or biking are typically safe, especially when paired with proper stretching and well-cushioned shoes.
  • Will plantar fasciitis go away on its own?
    Sometimes, with rest and proper self-care, but professional intervention speeds healing and prevents recurrence, especially for active Southern Californians.

Your Path to Heel Pain Relief Starts Here

At Southern California Foot & Ankle Specialists, we combine advanced diagnostic tools with personalized, compassionate treatment plans. Whether you need custom orthotics, physical therapy, or minimally invasive procedures, our team is here to guide your recovery so you can get back to walking the beach, hiking the hills, or living life pain-free.

Ready to take the first step? Schedule your appointment with our expert team today—because every step in Southern California should be pain-free.