Your feet hit the ground around 800 times per mile when you run, according to the Cool Running website. It's no wonder so many runners suffer from a variety of types of foot pain. One of the most common causes of pain along the ligament on the bottom of your foot, known as the plantar fascia, is a condition called plantar fasciitis.
About
Plantar fasciitis is a condition caused when your plantar fascia ligament becomes inflamed. This ligament is comprised of a collection of bands of tissue that connect your heel to the balls of your feet. Inflammation sometimes occurs because of running, usually as a result of tears in the tissue. The plantar fascia is used every time you take a step. It stretches and contracts as a result of moving your feet from heel to ball. It also functions as a shock absorber, taking a lot of impact when your feet hit the ground when you run, especially if you run on pavement.
Symptoms
Symptoms of plantar fasciitis include pain in your heel and along the arch of your foot. You might feel stabbing pains in the bottom of your foot when you first wake up or after long periods of sitting, but the pain tends to decrease as you use your foot. Plantar fasciitis usually impacts only one foot, although it's possible to develop it in both feet simultaneously.
Causes
If you've recently increased your mileage when you run or are running at a faster speed, it's probable that overexertion and the change in your workout are causing stress on your plantar fascia. Wearing improperly fitting running shoes or shoes that do not have enough cushioning or shock absorption can also be a factor. Additionally, your chances of developing this disorder are higher if you're a woman, obese, have flat feet or are between the ages of 40 and 60, says MayoClinic.com.
Treatment
Luckily, plantar fasciitis usually resolves on its own and doesn't require surgery, except in serious cases. Change your workout and run less frequently, or take a few days of rest while your foot is recovering. Applying ice and taking an over-the-counter anti-inflammatory medication, such as ibuprofen, can be helpful in reducing inflammation and pain. If the pain persists, consult with your health care provider. You may also wish to consult a podiatrist to discuss inserts for your shoes to promote healing.
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