Plantar Fasciitis Information & Treatment

Plantar Fascitis
Heal injury caused by running.

Have you recently run on harder or different surfaces.
It is common for someone who runs off road to run on pavements and get bruised heal.
Running on holiday by the sea on marble which can be less forgiving than tarmac can also cause a sore heal.
Running on ground that is now frozen will also cause heal problems?

Seek medical advice.

Lower leg injuries.
I am no expert but speaking to literally hundreds of runners many physios injury prevention specialist sports masseurs I have come to the following conclusions on what works

Shin Splints – is very painful to touch and running is almost impossible.

Stress fractures – can be caused by running on hard surfaces. More commonly found in female endurance runners. Improving nutrition can help considerably or speed up the healing process.
Compartment Syndrome -Exercises induced injury occurs over the front of the leg. May need surgery to relieve symptoms.

Achilles Tendonitis is the tendon at the back of the heal. If you run on it during the early warning signs it can take 12 months to fully recover. Continue to run with an Achilles tendonitis and the tendon can rupture.


Foot Injuries
Plantar Fasciitis is a heal pain because of inflammation in the ligament of the foot.
Tight plantar fascia can even cause pain walking. Running can make it worse, this is the last thing that a runner in training want sot hear. Cross training can help. Rowing cross trainer if you keep foot flat.

Symptoms include
Heal pain and inside the attachment of the fascia.
You can feel pain when you press the inside of the heel and the pain will be worse first thing in the morning.
Pain to the Fascia can be most severe first thing in the morning because the area has tightened up.
Stretching the area is extremely painful and the pain gets worse walking during the day or if running.
If the symptoms ease ever so slightly after getting up this is because the foot has warmed up.
Arch pain can also lead to Plantar Fasciitis. The arch of the foot is under strain. The shoe Walking or running shoe is not supportive. However always having a support can cause problems with you suddenly wear flip flops or walk barefoot on the beach.
Get treatment of the Fascia and appropriate foot wear or inserts.
If the pain is also on the outside this is because you are over compensating so be even more careful.
A combination of a high arch and running on hard surfaces & high impact contribute to plantar fascia.

What is Plantar Fasciitis?
It is also wrongly known as the heel spur injury but this is actually the bony growth on the heel bone, just as painful but a different injury.
It is a broad thick band o tissue that runs under the heel to the front of the foot.
Inflammation within the cells inside the fascia.

Things that cause Plantar Fasciitis (PF) include dancing Jumping running.
Tight calf muscles and high arch both contribute to PF. The tight calf causes the fascia to over stretch thickens and it then loses its flexibility.
Walking on your feet all day (especially females in smart but unsupportive shoes contribute to Plantar Fasciitis.

Over weight people are more suspecitble due to excessive weight however many light weight distance runners can still experience PF.
Biomechanics running with feet pointing out can also cause PF.

Prevention & helping Plantar Fascia

Shoes for walking or working MUST BE flat, laced up correctly but have a good arch and cushioning
Even 15-30 seconds sitting every 15 minutes can help if you have to walk on hard surfaces all day.
The problem often occurs after many months standing on hard surfaces.
Treatment for Plantar Fasciitis is doing something not anything.
Rest – Sorry runners but this is your number one treatment remedy, don’t forget you can still cross train.
Ice – ice cubes so you do not over ice the area to help reduce inflammation.
Stretching –
Orthotic shoe inserts for arch support to help release tension.
Shock absorption heel pads help reduce impact but that does not mean you can carry on running as normal.
Getting expert advice to help correct your foot mechanics.


Injury prevention
If in doubt leave it out – It is better to miss one or two sessions than a complete month due to a minor problem developing into a major problem or issue. Improve your core cross train swimming cycling rowing improve upper body strength catch up and jobs need doing so  when you are fit and healthy again you will not get distracted

Mark has been listening to his own advice and has been running for the last 32 years and has covered more than 51,000 miles and crossed the finish line in more than 600 competitions.