Stretching and exercise which target the muscles and ligaments involved in plantar fasciitis reduce the pain and aid recovery. The same routines performed by uninjured athletes cut the chances of developing this foot problem. In severe cases, you may have to rest for a long period in order to heal -- this means giving up running for possibly over a year. Seek a physician's advice before running with plantar fasciitis to avoid exacerbating the problem.
Causes
A thick band of connective tissue called the plantar fascia runs along the bottom of the foot from the heel bone to the ball of the foot. This elastic band absorbs shocks and prevents the bones of the arch from collapsing. Plantar fasciitis occurs when tiny tears in the band accumulate faster than the body can heal them. Repetitive stress from running, working out in improper shoes, and poor muscle tone or tightness in the calves all contribute to this problem. Heel spurs -- hardened scar tissue at the end of the plantar ligament -- might accompany plantar fasciitis, but don't cause the condition.
Healing
Common medical advice is to avoid activities which cause pain, but this can be frustrating because even taking the first few steps of the day can cause severe pain. Treatment often requires you to give up running until the injured tissues heal. While this could mean up to 18 months away from running, most people respond to treatment in about six months. Strengthening and stretching exercises for the calves take much of the strain off the injured tissues, and careful stretching of the plantar fascia eases the pain.
Stretching Before Running
To prevent plantar fasciitis, add simple stretches to the warmup for your run. Standing with the ball of the foot on the edge of a stair step allows controlled pressure on the plantar fascia and also stretches the calf muscle and Achilles tendon. Alternatively, place both palms against a wall and step back with one foot, sinking onto the rear foot until the heel touches down. Rolling the bottom of the foot over a bottle of frozen soda massages the plantar area and stimulates local circulation. Always stretch gently and slowly, and never to the point of pain.
Alternative Activity
Your doctor may also recommend alternatives to help you maintain fitness. If you're overweight, losing pounds through dieting takes pressure off the feet without physical stress. Aquatic sports allow fitness training without foot strain; and with the proper shoes, cycling offers a full workout without aggravating injuries. Heel pain during any exercise means you're making the problem worse.
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