How to Treat & Prevent Plantar Fasciitis
Foot injuries make up to 20% of all running related injuries (Barr KP, & Harrast MA).
That’s a lot!
Plantar fasciitis is an inflammation and/or small tears in the thick band of tissue (fascia) that run from heel to toes. It can feel like you are stepping on a nail, a dull ache, or a bruise & is usually worse in the morning.
Here is who is at risk of developing plantar fasciitis:
Runners w/very high or low arches
Extreme pronation or supination
Increasing mileage too quickly
Wearing unsupportive shoes
Weak core muscles
History of low back pain can contribute
Common signs & symptoms:
Pain with stretching your arch
Pain with weight bearing or after a period of non-weight bearing (aka sitting)
Pain on the inside of your foot towards your heel
Can you run through it?
Running can delay healing and could lead to traction spur in your heel.
Stop running if:
Ever present on going pain
Run with caution if:
You have pain stepping out of bed in the morning
After sitting for long periods of time
During the beginning of your run
Can take 3 months to a year - average is about 6 months
If it is chronic it is best to take a complete break from running
Pool running & swimming are great alternatives
Cycling or elliptical are okay as long as it’s w/o pain
Roll your arch on a tennis ball or a frozen water bottle before getting out of bed & multiple times a day for 5-10 minutes
Strengthen core, hip flexors, glutes, and hamstrings
Strengthen foot muscles
Wear proper fitting shoes
Consider getting individualized orthotics
Stretch & massage fascia
Roll arch in the morning
Continue strengthening core & lower body muscles