The 5 Most Common Running Injuries - #4 Plantar Fascitis

Definition:  Inflammation of the plantar fascia.  Plantar refers the to bottom of the foot and the fascia is the thick fibrous band of connective tissue that runs from the heel to the base of the toes helping to form your arch.  If the plantar fascia is put under too much stress it stretches and tears causing inflammation and pain. 

Symptoms:  Pain on the bottom of the foot usually worst near the heel.  Reddness and swelling may also be present.  The pain is typically worst in the morning and lessens with mild activity.  I usually returns with moderate to high activity.

Causes:  Increased stress on the foot due to activity.  Other contributing factors include tight calf muscles, flat or flattening feet, high arches, improper fitting shoes, excessive running on a hard surface, history of knee, foot, and/or ankle problems, heel spurring, and increasing activity too fast.

Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), freeze a 20oz soda bottle full of water and roll foot over to loosen plantar facia while icing at the same time, over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage and stretch calf muscles.  Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf.  Massage and stretch bottom of foot by pulling the foot upwards towards the shin for at least 30 seconds per stretch and repeat 3-4 times per day.  If the injury does not significantly improve within 2 weeks get it checked.

Prevention:  Stretch bottom of foot and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, ice bottom of foot after activity, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).