Introduction
Plantar fascia pain more commonly known as plantar fasciitis is a common foot condition that affects millions of runners worldwide. Characterised by pain and inflammation in the heel or bottom of the foot, it can be a significant obstacle for those who love to hit the pavement. However, with the right approach and proper care, it’s possible to continue running while managing plantar fasciitis.
In this comprehensive guide, we will explore effective strategies and techniques to help runners alleviate pain, prevent further injury, and continue pursuing their passion for running.
Understanding Plantar Fasciitis
Before diving into management strategies, it’s essential to understand what plantar fasciitis is and how it affects runners. Plantar fasciitis occurs when the thick band of tissue that runs across the bottom of the foot becomes inflamed or irritated, leading to heel pain and stiffness, especially with the first steps in the morning or after prolonged periods of rest.
Common Causes
Several factors contribute to the development of plantar fasciitis, including:
- Overuse: Running long distances or increasing mileage too quickly can strain the plantar fascia.
- Changes in training: Hill training and changes in the speed of running are common triggers.
- Improper Footwear: Wearing shoes with inadequate support or cushioning or changing trainers, can exacerbate symptoms. If you have changed your trainers and then started with pain then it’s likely the 2 are commented, in the short term return to the old trainers.
- Biomechanical Issues: Flat feet, high arches, or an abnormal gait can increase the risk of developing plantar fasciitis.
- Tight Muscles: Tight calf muscles or Achilles tendon can place additional stress on the plantar fascia.
- Weak Muscles: Weakness in the calf muscles in particular, but anywhere throughout the posterior chain can increase the load through the foot. Did you know you have 2 calf muscles Gastrocinimus and often forgotten about Soleus muscle? In running Soleus absorbs and generates almost 3 times the forces that Gastrocinimus does – but rarely do we stretch or strengthen it. I find this is often a contributing factor in runners with plantar fascia pain.
Tips for Running with Plantar Fasciitis
- Proper Footwear: Invest in running shoes with good arch support, cushioning, and shock absorption to reduce strain on the plantar fascia.
- Stretching and Strengthening: Incorporate gentle stretching exercises for the calf muscles, Achilles tendon, and plantar fascia to improve flexibility and reduce tightness.
- Rest: You may not need to stop running. However, the reality is that the vast majority of people will need to stop for a couple of weeks to settle things down. Avoiding walking and even standing if severely flared up can also help to offload the plantar fascia allowing the muscle to settle quicker. It is then about very carefully reintroducing load without overloading – this is where the skill comes in. During this stage giving your feet adequate rest between runs will also help prevent overload.
- Gradual Progression: This problem has ultimately been caused by overloading the plantar fascia. Avoid sudden increases in mileage or intensity to prevent overloading.
- Cross-Training: Incorporate low-impact activities such as swimming or cycling to maintain cardiovascular fitness without aggravating foot pain.
- Ice and medication: Apply ice to the affected area and medication could also be of help discuss this with a pharmacist to see if this is appropriate for you.
- Orthotics: Consider using orthotic inserts or custom-made shoe inserts to provide additional support and improve the alignment of the feet.
I cover all of the above and more in my Online Plantar Fascia Pain Program. Helping you resolve this very tricky problem quickly. I carefully guide you ensuring you do the right things at the right time to settle things quickly and prevent them from returning. If you are interested you can learn more here.
ADDED BONUS – By addressing strength and improving their biomechanics the runners I treat commonly find their running times and abilities significantly improve as a biproduced of optimising their strength and biomechanics.
Not sure if you have Plantar Fasciitis
Then head to my Online Program and there is a section you can preview for FREE. Together we assess your foot so you can be more certain of a diagnosis.
Other Treatment Options or Need More Help
If you are struggling to settle this difficult problem then Find a Chartered Physiotherapist (Click to find one registered by the CSP) or Healthcare Professional for further evaluation and treatment options. This may include physical therapy, shockwave therapy, corticosteroid injections, or in severe cases, surgery.
Conclusion
While plantar fasciitis can be a frustrating and painful condition for runners, it doesn’t have to spell the end of your running journey. By implementing the tips and strategies outlined in this guide, you can effectively manage symptoms, prevent further injury, and continue enjoying the many benefits of running. Remember to listen to your body, and prioritise rest and recovery, whilst working towards better strength and biomechanics. With patience and perseverance, you can overcome plantar fasciitis and get back on track to achieving your running goals.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
