Runner's Health: Plantar Fasciitis.
Plantar fasciitis should not be a reason to stop running every day. Learn about its origin, how to prevent it, and how to treat it.
When does it appear?
Plantar fasciitis usually appears due to an inadequate footstrike for the runner's foot type, having an excessively high arch, using inappropriate footwear, switching from high-heeled shoes to flatter ones, or simply significantly increasing mileage.
If you have excessive pronation, continuously land on your forefoot, or don't stretch the area properly, it will eventually show up. This typically strains the plantar fascia, which is the connective tissue on the sole of the foot running from the heel to the base of the toes.
The plantar fascia is made of collagen, a protein with limited elasticity. When it is "overstretched," it can tear minimally, leading to the inflammation and pain experienced with this common injury among runners.
The most common symptoms to recognize plantar fasciitis are very sharp pain along the arch of the foot. This pain is very bothersome and usually appears both at rest and during minimal exercise like walking, but it minimizes when the area is adequately warmed up.
Prevention and treatment of plantar fasciitis
To prevent plantar fasciitis, it is advisable to start running on soft surfaces, reduce weekly mileage, and, above all, consult a professional. At your specialized Running store, you can find out if you are using the right Running shoe for your body type and footstrike.
It is very important to perform specific stretching exercises for the plantar fascia and Achilles tendon. Professionals often recommend massaging the area, for example, by rolling a small, hard ball under the foot, and applying ice to prevent further inflammation.
Sports podiatrists apply orthopedic treatments, among others, to treat fasciitis and try to "support" hyper-pronated arches.
Beyond home remedies – which only work if the fasciitis is incipient – we recommend consulting medical professionals.
Prevention is better than cure
It is not a serious injury but it usually significantly hinders our usual training rhythm.
Don't waste time and remedy it as soon as possible. The longer you wait to go to your specialized store or podiatrist, if the pain does not subside, the more time you will have to invest in your recovery.
«prevention is health»
· You might be interested in: Runner's health. Achilles tendon. – Be Urban Running Blog
· You might be interested in: Runner's health. Muscle strains. – Be Urban Running Blog
