According to the American Academy of Orthopaedic Surgeons, plantar fasciitis is the most common cause of heel pain. Your plantar fascia is a band of connective tissue that runs from your heel to the front of your foot. Inflammation, often the result of overuse from running, causes a sharp pain in your heel that can make it impossible to run. Fortunately, you can take steps to treat your plantar fasciitis and prevent the condition from returning even as you get back to your running routine.
Step 1
Treat your plantar fasciitis before you return to running. It's easy to be tempted to run as soon as your feet begin to feel better. Unfortunately, if your plantar fasciitis hasn't completely healed, it's likely to flare up again after a few runs. Treatment should include ice for your heels and calf stretches to reduce the strain on your foot's fascia.
Step 2
Replace old shoes and orthotics. Your feet need all the support they can get. Spend time to find the right style and fit shoe and orthotic that will best support your feet. Shop at a retailer with a trained floor staff that will measure your feet and help you choose the best shoes to help prevent plantar fasciitis.
Step 3
Return to running with short workouts. Your body needs time to regain strength and your feet need time to adjust to the impact of your stride. Keep your mileage low and avoid pounding your feet on steep descents. You may need to substitute walking into your training to put less strain on your feet.
Step 4
Stretch and ice after your runs. Continue with your calf stretches to prevent excess tension pulling on your fascia. When you first return to running, consider icing your heels after each run to ease any inflammation that may occur as your feet get used to running again.
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