Plantar fasciitis is a common cause of foot pain. According to the Mayo Clinic, this condition is caused by the inflammation of your plantar fascia, the thick band of connective tissue that runs from your heel to your toes. Plantar fasciitis is particularly common in runners. Shoes that lack adequate support can also lead to a higher risk of contracting the condition.
Step 1
Talk to your doctor if you think you have plantar fasciitis. A trained medical professional can offer the best advice on how you should modify your training regimen.
Step 2
Rest. The Road Runners Club of America (RRCA) suggests that those suffering from the condition should decrease their mileage by 25 to 75 percent. This rest can help the foot heal, at which point you can resume your normal workout.
Step 3
Change your running habits. The RRCA suggests that, if you continue running, you should avoid hill running and minimize sprints. Both workout methods put extra stress on your foot, which can exacerbate the condition.
Step 4
Ice the painful area of your foot for up to 10 minutes after physical activity. This icing is meant to decrease inflammation in the affected area.
Step 5
Tape your foot before running. Athletic tape can provide extra support for your arch, which can lessen the strain placed on the plantar fascia. If tape proves ineffective, consider an orthopedic insert for your shoe. Inserts can help correct your gait and reduce strain on the painful area.
Step 6
Stretch the plantar fascia a few times a day to increase flexibility in the area. Perform calf and foot stretches, especially after your workout. This prevents contraction and pain in the connective tissue.
Tips and Warnings
- Try other cardio exercises while you recover. The RRCA recommends switching to cycling or swimming while your foot heals. Both place less stress on the injured area and let you obtain cardiovascular exercise while resting the foot.
- Don't ignore foot pain. The Mayo Clinic points out that repeated injury to the plantar fascia, if left untreated, can cause a chronic condition that can hinder your walking and cause pain throughout the leg. Obtain treatment for the condition before you have to give up running altogether.
Things You'll Need
- Athletic tape
- Shoe inserts
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