Plantar Fasciitis Is One of the Top Running Injuries. Here’s What to Do About It

Plantar Fasciitis Is One of the Top Running Injuries. Here’s What to Do About It

Plantar fasciitis is a condition caused by drastic or sudden mileage increases, poor foot structure and inappropriate running shoes that can overload the plantar fascia, resulting in heel pain.

The plantar fascia may look like a series of fat rubber bands but it's made of collagen, a stiff, not very stretchy protein.

Overuse, overpronation, or overused shoes can rip tiny tears in it, causing heel pain and inflammation, also called plantar fasciitis.

Identifying Plantar Fasciitis SymptomsAccording to Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and creator of Runner's World IronStrength Workout, plantar fasciitis sufferers feel a sharp stab or deep ache in the heel or along the foot arch.

Common causes of heel pain associated with Plantar Fasciitis Plantar tend to strike those who overtrain, neglect to stretch their calf muscles, or overdo the work and speedwork on hills.

"When you have very tight calf muscles they're going to pull the plantar fascia and cause a lot of pain," says Metzl.

Biomechanical problems can also cause the condition of plantar fasciitis including flat feet with high arches or excessive pronation.

A sudden increase in training mileage or starting speed training can also lead to plantar fasciitis, wearing worn running shoes, running on hard surfaces like asphalt or concrete.

Plantar Fasciitis TreatmentPlantar fasciitis can be a nagging problem that gets worse and harder to treat the longer it exists.

"Plantar fasciitis can be ailing for months because the healing response is proportionate to blood flow. If something has a good blood supply like a muscle, it heals quickly, but the plantar fascia has essentially no blood supply so it can take longer to heal." Treatment options such as orthodontics, foot taping, cortisone injections, night splitting, and anti-inflammatory symptoms decrease meaning

Sometimes a medical remedy in the form of surgery is needed for certain runners who continue to experience symptoms even after treatment.

Preventing Plantar FasciitisTo prevent plantar fasciitis, run on soft surfaces, keep mileage increases to less than 10 per cent per week, and wear the right foot and gait shoes.

Metzl says stretching the plantar fascia and Achilles tendon is also important for loosening them up.

Plantar Fascia Stretch: Sit down, and put your foot across your knee with heel pain.

Pull your toes back to your shin until you feel a stretch in your arch using your hand on the side affected by plantar fasciitis.

Read the original article "Plantar fasciitis is one of the top injuries in running.

Here's what you should do" at

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