If you’re a runner, you know this rewarding exercise is great for your physical and mental health. But there’s one common condition that can slow down even the most experienced runners: plantar fasciitis.
For personalised advice, contact our team at The Foot Clinic today.
What Is Plantar Fasciitis?
Plantar fasciitis is a condition that affects the plantar fascia, which is a ligament, or fibrous connective tissue, that stretches between and attaches your heel bone to your toes. It covers the muscles, tendons, and nerves that run over the bottom of the foot, and plays a big part in maintaining a healthy foot arch.
With the right knowledge and strategies, you can minimise the risk of developing this condition - before, after and even while running. Here are the common causes, symptoms and treatments to keep on your radar.
What Causes Plantar Fasciitis in Runners?
Plantar fasciitis typically develops from repetitive strain on the plantar fascia, leading to micro-tears and inflammation. Several factors can be to blame.
- Overuse: Our feet need time to rest and repair. When runners overtrain, or increase the intensity of their routine too quickly, they risk overuse injuries.
- Biomechanical issues: High arches, flat feet or excessive pronation may also cause plantar fasciitis.
- Incorrect footwear: Worn-out shoes or footwear that lacks adequate arch support and cushioning can also cause strain.
- Tight muscles: Tightness in the calf muscles, Achilles tendon, or hamstrings can also be a factor.
How To Prevent Plantar Fasciitis While Running
You can help ward off plantar fasciitis by adopting these preventative strategies.
- Gradual progression: If you’re looking to increase the volume, frequency or intensity of your running sessions, aim for a gradual build. This will give your feet time to adapt and strengthen.
- Correct footwear: Invest in quality running shoes with adequate arch support, heel cushioning, and stability for your foot type and gait mechanics. And when your shoes wear out, treat yourself to a new pair.
- Softer running surfaces: Concrete, uneven ground and hills can be tough on the muscles and joints. Mix it up by running on grass or off-road tracks.
- Stretching and mobility: The right warm-up exercises and stretching routines will improve flexibility in your calf muscles, Achilles tendon, and plantar fascia. Focus on gentle calf stretches, toe stretches, and foot mobility exercises.
- Strength training: Strengthen the muscles of the feet, ankles, and lower legs to improve stability and reduce the risk of overuse injuries.
- Cross-training: Supplement your running routine with low-impact activities like swimming or cycling.
- Listen to your body: If you experience persistent signs of discomfort or pain, pull the brakes on your training and seek professional guidance.
- Maintain a healthy weight: This will help reduce strain on your feet.
How To Treat Plantar Fasciitis
If you develop plantar fasciitis, several treatment options are on the table, from home remedies to professional intervention.
- Rest and ice: You can reduce pain with rest, ice and elevation. Give your feet time to rest, especially after exercise, and apply ice to the affected area.
- Stretching and physical therapy: Perform gentle stretching exercises at home or seek guidance from a physical therapist.
- Orthotics and night splints: Consider orthotic inserts or night splints for additional cushioning and support.
- Medications or injections: Your doctor or podiatrist may recommend the use of anti-inflammatory drugs or, in more stubborn cases, corticosteroid injections to reduce inflammation and pain.
Visit the Foot Clinic for Advice on Plantar Fasciitis
Plantar fasciitis can be a very painful and frustrating condition. If you’re a runner or athlete, you may be worried it will derail your running ambitions. But if you understand the common causes, look out for early signs, and adopt prevention strategies, you can minimise the risks and keep running with confidence.
If despite your best efforts you develop persistent symptoms, make an appointment with The Foot Clinic. Our friendly podiatrists excel in treating foot pain and will do everything they can to help.