Understanding Plantar Fasciitis: What It Is & What Really Causes It

Plantar fasciitis is one of the most common pain patterns I see in bodywork sessions, and it affects people far more often than they realise. It can begin as a subtle ache in the heel or arch, then slowly turn into sharp pain during the first steps in the morning or after long periods of standing.

The good news? It’s highly treatable, and with the right awareness, you can prevent it from recurring.

In this post, I’ll walk you through what plantar fasciitis actually is, what causes it, and why it is so common.

What Is Plantar Fasciitis?

Along the bottom of your foot lies a strong band of connective tissue called the plantar fascia.

Its job is to:

• support the arch

• absorb shock

• help you push off while walking

  
  

When this fascia becomes irritated, overloaded, or inflamed, it can create pain anywhere from the heel to the mid-arch. Many people describe it as:

• a sharp heel pain when they first step out of bed

• burning or pulling in the arch

• tenderness after standing, long walks, or intense training.

It’s essentially your body’s way of saying: “This structure is working too hard, and it needs support.”

Common Causes of Plantar Fasciitis

Plantar fasciitis is rarely caused by just one thing. More often, it’s a combination of biomechanics, habits, tension patterns, and lifestyle factors.

Here are the key contributors:

1. Tight or Under-active Calf Muscles

Your calf muscles attach into the heel via the Achilles tendon, the same region the plantar fascia connects to. When calves are tight (or not strong enough), the plantar fascia picks up the extra load. This is why calf mobility and lower-leg fascia release are essential for recovery.

2. Weak Foot Muscles & Collapsed Arches

Our feet were designed to move, grip, stabilise, and adapt. But modern life, hard floors, flat shoes, lack of barefoot movement, has weakened many people’s deep foot muscles.

When the arch loses support, the plantar fascia takes the strain.

3. Overuse, Sudden Increases in Activity, or High-Impact Training

A sudden spike in walking, running, HIIT training, or sports can overload the fascia quickly, especially if:

• shoes are worn out

• flexibility is limited or

• foot mechanics aren’t balanced.

  
  

4. Standing for Long Periods (especially on hard floors)

Many people with plantar fasciitis spend hours on their feet at work - teachers, nurses, hospitality workers, retail staff. Hard surfaces and long hours = constant fascia strain.

5. Poor Footwear Choices

Shoes that are:

• too flat

• unsupportive

• worn down at the heel

• lack cushioning

can change how the foot absorbs shock, forcing the fascia to compensate.

6. Tight Fascia Through the Posterior Chain

Everything in the body is connected. Tight hamstrings, glutes, hips, or lower back put extra tension through the line of fascia that runs down to the feet.

Often, plantar fasciitis isn’t just a foot issue, it’s a full-chain pattern.

7. Fascia Dehydration & Stress Patterns

Fascia thrives on hydration and gentle movement. When stressed, the body tends to contract through the back line, calves, feet, lower back, creating more load on the plantar fascia.

Many clients don’t realise emotional stress can amplify this pain pattern.

8. Structural Patterns (Flat Feet, High Arches, Leg-Length Differences)

Genetics and structure play a role, too. Some people are simply predisposed, but awareness and strengthening can dramatically reduce symptoms.

Why it's extremely common

Why?

• more time working on hard floors for longer periods without a break.

• less daily movement

• stress impacting the fascia

• increased exercise without proper mobility

• modern shoes weakening foot function

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The foot is an incredibly intelligent structure, and when we don’t honour its design, it will speak up.

Plantar fasciitis isn’t a life sentence. It’s a message from your body asking for balance, support, and a return to natural movement patterns.

In my bodywork practice, I work not only on the feet but the entire fascial chain - calves, hamstrings, hips, and the deeper holding patterns that contribute to tension in the feet.

Clients are often surprised by how much relief comes from releasing other areas of the body, not just the foot itself.

If you’re experiencing heel or arch pain and want personalised support, you can book a session with me here: https://www.miabelle.co.nz/kobido-facial-massage

Catherine

Mia Belle Holistic Sanctuary