 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
Plantar Fasciitis
The plantar fascia is a spring like ligament that supports the arch of the foot. The ligament is stretched as it distributes
the weight of your body on your foot during running. Over-training, foot imbalances, running on hard surfaces or
running in worn-out shoes can cause inflammation of the fascia called plantar fasciitis. Tight calf muscles are also a
contributing factor.
Symptoms are gradual in onset but increase with continued running. Pain is localized to under the foot or the
heel. This condition is also referred to as the “painful heel syndrome.” A typical complaint of plantar fasciitis is
intense pain with the first step in the morning. Symptoms will gradually worsen and pain may occur with daily walking.
Plantar fasciitis is a serious running injury that can become severe enough to require several months to heal.
To treat plantar fasciitis:
1. Apply ice and taking an anti-inflammatory medication.
2. Replace worn-out shoes with well-cushioned shoes.
3. Consider the use of an orthotic and a heel cushion.
4. Stretch your calf muscles daily.
5. Apply cross-friction massage to your plantar fascia.
If symptoms are persistent, consult a sports podiatrist to help evaluate your condition and prescribe the right treatment.
Night splints are often used to keep the Achilles tendon stretched while you sleep.
Adjust your training by reducing the distance of running you do. Light cycling and deep-water running are good
alternatives. Spend more time cross-training.
To prevent plantar fasciitis:
1. Stretch your calf muscles daily.
2. Wear well-cushioned shoes and replace them frequently.
3. Avoid running on hard surfaces.
4. Use orthotics if indicated.
