Runners Pain Dictionary – Part 2

PLANTAR FASCIITIS – Pain in the band of tissue in the bottom of the foot running from the heel to the toes (known as plantar fascia).

One of the most common causes of heel pain and an annoyingly lingering condition. It generally feels worst when taking the first steps on getting up from bed or getting up after being seated for long. It often becomes progressively better with movement. The plantar fascia supports the arch of the foot. So if this connective band is weak, inflamed or strained (plantar fasciitis) it hurts when you stand or walk. Repeated strain can cause tiny tears in the ligament leading to pain and swelling. It could afflict one foot or both feet.

This could be the result of several factors some of which include overpronated feet (inward roll, flat arches), high arches of the feet, standing or running for long on hard surfaces, improper shoe selection or wearing worn out shoes, tight calf muscles and Achilles tendon or even simply being overweight which in any case loads the feet and joints. A program of stretching, rolling and myofascial release especially of the calves, Achilles tendon, toes and bottom of the foot (gentle, pain permitting) along with corrective exercises will help alleviate symptoms. Give the feet a break and avoid running on hard surfaces. Have a look at your running shoes. Maybe it’s time to change them. Icing the sore part could help with pain management. Stay with the treatment recommended as this condition takes time to go away.