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Runners experiencing sharp pain in their heels and arches may have plantar fasciitis. Fortunately, a variety of stretches and home treatments can heal this common injury.
If a runner’s first few steps in the morning cause heel pain, he or she may be contending with plantar fasciitis, a common running injury that affects the tissue between the heel bone and toes. Though the sharp pain can be uncomfortable, a range of treatments are available to aid recovery and prevent future flare-ups. Why Plantar Fasciitis OccursPlantar fasciitis can arise through a number of causes, the most common being an overload of physical activity. According to the McKinley Health Center at the University of Illinois at Urbana-Champaign, the repeated pounding of running can cause foot troubles, as can a sudden increase in a workout’s intensity or duration. Other factors may play a part, as well. The Mayo Clinic of Rochester, Minn., maintains that faulty foot mechanics could be to blame, and that flat feet and high arches are more prone to plantar fascia injuries. In addition, shoes that are thin-soled or lack arch support cannot absorb shock as readily, often leading to foot strain around the heel. Treating the InjuryIn most cases, a combination of home treatments can remedy plantar fasciitis. First and foremost, the McKinley Center recommends rest from running, or at least a decrease in training until the pain subsides. During this period of time, runners should ice the injury 2-3 times per day. Sports medicine physician Dr. Stephen Pribut recommends rolling the foot over a frozen water bottle, and reviewing one’s training regimen for possible training errors that could have led to injury. Stretching the foot and calf muscles is an important step toward recovery, and Dr. Pribut suggests stretching the heels and calves against a wall twice a day, performing 10 reps each session. He also recommends 20 seconds of toe curling at least 3 times daily, to strengthen the foot muscles. According to the McKinley Center, running shoes should also be checked to ensure firm arch support and a well-cushioned heel. Shoes showing excessive wear should be replaced, and shoes with insufficient arch support can be fortified by over-the-counter inserts. These home treatments should greatly reduce plantar fascia inflammation and return runners to their regular schedule. However, if arch or heel pain persists after two weeks of self-care, the McKinley Center advises that runners call a doctor or sports podiatrist for further treatment. Preventing Further InjuryRunners can heed several precautions to avoid foot flare-ups in the future, once they have successfully treated plantar fasciitis. The Mayo Clinic advises that runners replace worn-out athletic shoes after approximately 400 miles of use, and that they consistently choose shoes that provide adequate heel and arch support. Runners should also be mindful of increasing their training slowly, as spikes in activity often lead to injury. Lastly, runners should maintain a stretching routine that supports their daily workouts, since tight muscles are more prone to injury. Though painful, plantar fasciitis can be remedied through patience and home care, and through attention to preventive measures that can stave off injury indefinitely.
The copyright of the article Plantar Fasciitis in Running Training & Fitness is owned by Anne Valente. Permission to republish Plantar Fasciitis in print or online must be granted by the author in writing.
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