Help! I Have… Plantar Fasciitis

Plantar-fasciitis-1One of the most common injuries we hear about at the Rye Running company is plantar fasciitis. Plantar fasciitis (pronounced “PLAN-ter fash-ee-EYE-tus”) is the most common cause of pain in the heel of runners, but you don’t have to let it derail your training. It causes pain and inflammation of a thick band of tissue, called the plantar fascia, that runs along the bottom of your foot from your heel bone to your toes.

Causes:

  • Overpronation (when your ankles roll inward too much when you walk or run)
  • High arches or flat feet
  • Tight Achilles’ tendon or calf muscles 
  • Walking, standing or running for a long period of time
  • Wearing shoes that don’t fit
  • Being overweight

Symptoms

  • Feels like a stab in the heel of your foot
  • Usually the worst during the first few steps after awakening; often can get worse while sitting, and feels better once the foot is warmed up 
  • Develops gradually
  • Usually affects only one foot

Treatment

  • Stretching the Achilles’ tendon, calf muscles and plantar fascia
  • Icing the feet for 10-15 minutes at night
  • Anti-inflammatory pain medication
  • Strassburg Sock — wear this while sleeping to give your planta fascia a good stretch, which can help with the pain in the morning (sold in our store)
  • Wear supportive shoes and avoidwalking around barefoot or in flimsy shoes
  • See a physical therapist or podiatrist if the pain does not subside after three weeks

Prevention

  • A good supportive shoe and replace them at least every 500 miles
  • Add arch support (like Superfeet, sold in our store) to address overpronation
  • Don’t build up mileage too quickly, as that can strain the plantar fascia as well

Sources:

Mayo Clinic

WebMD

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