Some runners may experience plantar fasciitis during their running careers. The condition involves inflammation of the plantar fascia—the thick connective band along the bottom of the foot. When the band is put under stress, such as repetitive running, the band and surrounding tissue may stretch or tear. Symptoms include heel pain and pain in the early mornings or when you begin to run. Usually, running or walking may help the pain; however, this is only temporary. Causes of the condition include overtraining, overpronation of feet and high arches. As tears in the plantar fascia heal, less flexible scar tissue often forms over the injured site. The scar tissue continues to cause pain and tenderness in the foot. Keep in mind that 90 percent of plantar fasciitis diagnoses recover after receiving several months of conservative treatment, according to the Mayo Clinic.
Step 1
Reduce your training time by 25 to 75 percent to allow the injury to heal, suggests the Road Runners Club of America. Avoid sprinting and hill training. If severe pain continues, stop running completely and allow the injury to heal. Swap out running for a low or no-impact activity—this allows you to continue training and a gives you a greater chance to return to running after your injury has healed.
Step 2
Return to running if there is no pain in the morning and no tenderness you touch the bottom of your foot. Progress training safely and increase mileage by no more than 10 percent each week. Slowly include running on different surfaces and terrains into your workout routine. Lean forward when running downhill.
Step 3
Use nonsteroidal anti-inflammatory drugs (NSAIDs) to decrease pain and swelling. Over-the-counter medications include ibuprofen and naproxen. Understand that the medication will not treat the condition of plantar fasciitis, but only alleviate pain.
Step 4
Elevate your feet as much as possible to avoid pressure on the inflamed area. Place ice on the bottom of your foot after running, to decrease swelling. Use ice massage up to five times a day in five- to 10-minute increments according to Road Runners Club of America.
Step 5
Incorporate stretching and flexibility exercises into your routine. Perform exercises daily after running for 10 minutes. Be aware that pain should not occur when stretching. If you're in pain, do not continue stretching. Try the “Gastroc Stretch”: Stretch upwards on your tiptoes and stretch your calf muscles. Hold for two seconds and then place heel your on the ground. Repeat ten times. Exercise the foot by doing “Toe Pushups”: Sit with your back against a chair and place feet flat on the ground. Raise heels on off the ground and slowly lift toes up. The end position should have the foot balanced on the tips of the toes, similar to a ballerina.
Tips and Warnings
- If you start treatment within a few weeks of onset, and allow your foot to rest, it takes a minimum of six weeks for the plantar fascia to heal. A runner who continues to run through the inflammation and pain will need three to six months of recovery time before returning back to running. See a physician if pain lasts longer than six weeks.
Things You'll Need
- Nonsteroidal anti-inflammatory drugs
- Ice pack
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