The bottom of the foot contains small muscles and a thick band of fibrous tissue called the plantar fascia. Plantar fasciitis is a condition characterized by pain, stiffness and discomfort from the heel to the front of the foot. These symptoms are the result of small tears in the plantar fascia that often occur from running. Preventing and treating this condition involves adjustments to your training methods.
Risk Factors
Running is only partly to blame for the onset of a torn plantar fascia. The way you run also needs to be taken into consideration. Having bad running mechanics, for example, causes your foot to land improperly, stressing the plantar fascia. Logging a high amount of miles on a daily and weekly basis is also a risk factor because your connective tissue does not have time to recover and rebuild. According to MayoClinic.com, your occupation plays a role in plantar fascia dysfunction. You are more apt to suffer an injury if you walk or stand for long time frames on hard surfaces.
Dynamic Stretching
Tight calf muscles have a tendency to place excess torque on the plantar fascia, which raises the risk for injury. Stretching these muscles is an important part of treating and preventing a plantar fascia tear. A good game plan is to do dynamic stretches before you run. Dynamic stretches are performed in motion, which acclimates your body to exercising movement, making you less prone to suffer an injury. Ankle bounces are common dynamic stretches for the calves and arches. Perform these by placing your hands on a wall, then quickly lifting and lowering your heels from the ground.
Warming Up Before Training
After doing dynamic stretching, you might feel confident enough to step into a running workout full steam ahead. This is not a good idea when it comes to your plantar fascia. Instead, spend five to 10 minutes doing a warmup, gradually increasing your speed as you go until you get to your desired pace. This will further loosen up your calves and arches and reduce your chances of a tear.
The type of shoes you wear also plays a role in plantar fascia health. If you wear shoes that are worn out, you increase the risk of having bad landing mechanics while running. This raises your risk for a tear. Make sure to use shoes and sneakers that offer good support for your arches. Always lace your shoes up tight and avoid shoes that have a high arch.
Post Workout Stretching
Static stretches, which are held for an extended period of time, are best left for the end of your running workouts. These are held for an extended period of time, which keeps your muscles and connective tissue lengthened and less prone to injury with your next session. A belt stretch is a good example of a static stretch. Perform this from a seated position on the floor with one leg extended out straight. Grasp the ends of the belt, wrap the center around the balls of your foot and pull back as you raise your leg slightly off the ground. After holding for 20 to 30 seconds, slowly lower your leg and switch sides.
Conventional Treatment
Aside from training adjustments, there are a few things you can do for a partial plantar fascia tear. Resting is one of the best ways to treat this condition. If you are not able to rest completely, place as little stress on your foot as possible through the course of the day. Cold therapy is another treatment option. Apply ice packs to the bottom of your foot three or four times a day for 20 minutes each time. During the nighttime, consider wearing a night splint. This tool places a slight stretch on the calves and plantar fascia while you sleep, preventing them from getting overly tight.
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