As an avid runner, you understand the exhilarating feeling of pounding the pavement and pushing our limits mile after mile. However, with the joys of running come the risks of injury, and one of the most common afflictions that many runners face is plantar fasciitis. In this blog post, we'll explore what plantar fasciitis is, how it affects runners, and most importantly, how to effectively treat and recover from it.
Understanding Plantar Fasciitis
Plantar fasciitis is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. Runners are particularly susceptible to plantar fasciitis due to the repetitive stress placed on the feet during running.
Symptoms of plantar fasciitis include:
Heel pain, especially upon waking or after periods of rest.
Pain that worsens with prolonged standing, walking, or running.
Stiffness and discomfort in the arch of the foot.
Tenderness and inflammation along the bottom of the foot.
Treating Plantar Fasciitis in Runners
Rest and Ice: The first step in treating plantar fasciitis is to give your feet a break from running and other high-impact activities. Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and alleviate pain. This generally works better when you have the first signs and symptoms of plantar fasciitis.
Stretching and Strengthening: Incorporate gentle stretching exercises into your daily routine to loosen tight calf muscles and Achilles tendons, which can contribute to plantar fasciitis. Patients often have a trigger point in the back of their calves. Massaging the area and holding pressure will release the trigger point. Focus on stretching the plantar fascia by performing exercises such as toe stretches, calf stretches, and towel curls.
Orthotics and Supportive Footwear: Invest in supportive footwear with cushioned soles and good arch support to help alleviate pressure on the plantar fascia. Consider using orthotic inserts or custom-made shoe inserts to provide additional support and stability for your feet while running. Discard any old worn-out shoes. It is a good idea to have 2 to 3 pairs of running shoes to rotate if you are running high mileage.
Night Splints: Wearing a night splint while sleeping can help maintain a gentle stretch on the plantar fascia and Achilles tendon, preventing them from becoming tight and stiff overnight.
Anti-Inflammatory Medications: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help reduce pain and inflammation associated with plantar fasciitis. However, it's important to use these medications judiciously and under the guidance of a healthcare professional. I recommend using them for 2 weeks continuously. If the pain does not resolve after 2 weeks time to schedule an appointment.
Shock Wave Therapy: In cases where conservative treatments fail to provide relief, extracorporeal shock wave therapy may be considered as a non-invasive treatment option. ESWT uses acoustic waves to stimulate the body's natural healing process and promote tissue repair in the affected area.
Recovery and Prevention
Recovering from plantar fasciitis requires patience, consistency, and a commitment to proper foot care. As you gradually resume running and other physical activities, listen to your body and pay attention to any signs of discomfort or pain.
Here are some additional tips for preventing plantar fasciitis recurrence:
Gradually increase mileage and intensity to avoid overtraining and excessive strain on the feet. Increase mileage by 10% on each run. It will take some time to return to your pre-injury mileage.
Incorporate cross-training activities such as swimming, cycling, or yoga to maintain cardiovascular fitness and reduce the risk of overuse injuries.
Replace worn-out running shoes regularly to ensure optimal support and cushioning for your feet. We recommend changing running shoes every 500 miles. If you run 20 miles a week you should change your shoes every 6 months.
Replace over-the-counter inserts every 9 to 12 months.
Warm up properly before running and cool down afterward with gentle stretching exercises to promote flexibility and mobility in the feet and lower limbs.
Stay hydrated and maintain a balanced diet rich in nutrients to support overall musculoskeletal health and recovery.
Plantar fasciitis can be a challenging condition for runners to overcome, but with the right treatment approach and dedication to self-care, you can successfully manage symptoms and return to pain-free running. Remember to listen to your body, seek professional guidance when needed, and prioritize injury prevention to keep enjoying the sport you love.
If you are suffering from plantar fasciitis, call us to schedule an appointment. We offer shockwave and in-house custom-molded orthotics to get you back to your run as soon as possible.
