Your desk chair is quietly making it worse.
Here's what most people are never told: every time you sit for a while, whether it's at your desk, in the car, or on the couch, the band of tissue under your foot tightens up.
Then you stand, and your first steps yank on it all at once, right where it attaches to your heel.
Now add a morning run or a 10,000-step day on top of that.
Every step pulls on the same sore spot again, thousands of times.
It's not that you're doing too much.
It's that nothing is supporting the spot that's taking all the load.