Plantar fasciitis has proven to be one of the most common foot problems seen with runners. About 15% of all foot complications affecting adults involve plantar fasciitis. Pain and inflammation result from stretching and tearing of the plantar fascia ligament on the bottom of your foot. This ligament is comprised of tissue fibers and collagen, which extend from your heel bone (calcaneus) to your toes. If you are currently experiencing a sharp, stabbing pain in the middle of your heel or in the center of your arch, you may have plantar fasciitis. The onset is typically worse in the morning when first getting out of bed or after prolonged periods of inactivity (known in the medical community as post-static dyskinesia). This is because the plantar fascia ligament contracts when not in use, giving the runner an intense amount of pain when applying tension to the site the next time. For individuals with diabetes, heel or arch pain should always be evaluated carefully, as similar symptoms may overlap with diabetic foot warning signs that require prompt attention.
Causes
- Overtraining (sudden increase in mileage on the road or treadmill)
- Over-used or worn out running shoes
- Lack of stretching or warming up before training
- Abnormal biomechanics (flat foot/high arched foot)
- Running on hard surfaces
Treatment
Rest and ice your foot: a frozen water bottle works great to massage by rolling it under your foot.
Stretch before running: There are two key stretches that you can do before exercising;
- Soleal (calf) stretch: stand with both arms pushing off the wall and your legs in a staggered position (one in front of the other). It is imperative that the leg you are stretching is bent at your knee and the heel is flat on the ground. Push against the wall while maintaining proper back alignment, don’t slouch. Hold this for 15 seconds and repeat 5-10 times and switch legs.
- Gastroc-Soleal stretch: Similar to the first stretch, however the leg you are stretching should be straight and the heel flat to the ground. Hold this for 15 seconds and repeat 5-10 times then switch legs.
Take non-steroidal anti-inflammatory drugs (NSAIDs) such as Aspirin or Ibuprofen to relieve the pain and inflammation.
Seek the attention of a podiatrist to receive customs made orthotics (CMO’s) for proper arch support and correct foot position
A night splint is very effective in providing passive stretch of the plantar fascia when at rest, decreasing acute pain when weight-bearing again
Taping: low dye taping performed by your podiatrist or yourself has proven to be an effective treatment option for the short term in order to get through a run that day.
Laser treatment to reduce inflammation and pain to the plantar fascia
Surgery, including but not limited to partial plantar fasical release in order to relieve tension and pain. Not to be considered until all other conservative options have been exhausted. Discuss this with your podiatrist extensively before jumping this treatment.