Preventing Plantar Fasciitis
One of the most common running injuries is soreness in the arch of the foot. The majority of the time the discomfort waxes and wanes depending on times of increasing or decreasing running intensity. Commonly known as Plantar Fasciitis, this is a condition that refers to the inflammation of the tissues connected to the heel bone. It is due to excessive pulling and stretching of the fibrous bands that support the arch of the foot. Typically this comes about because of over pronation.
What are some of the things you can do to resolve the pain and prevent re-occurrence?
You can first start by icing your foot for 20 minute periods a couple of times a day until the pain and inflammation subside. Secondly you should take an over-the-counter anti-inflammatory. Stretching can also resolve the discomfort. Get a tennis ball and place it under your foot. Apply pressure until you create a bit of discomfort (a manageable amount, not enough to injury yourself more) and then slowly roll the arch of your foot over the tennis ball. Try to imagine that you are kneading dough. In this stretch the tennis ball is the rolling pin and the tendon in your foot is the dough. Using a tennis ball on your foot is the equivalent to a foam roller on your IT Bands.
Also consider buying insoles such as Superfeet
Lastly, you might want to stay away from running inclines/stairs or doing speed working until the injury is healed. Hill work and sprinting both place greater stress on the arch of your foot because of the explosive movement required.
In most cases Plantar Fasciitis can be remedied in 1-2 weeks with minimal but consistent rehabilitation. Personally I’ve found that it is the type of shoe that typically contributes to any foot issues I get so pay attention to the type of running shoe you have (ie performance, performance stability, stability plus, etc) and how your feet respond to each.
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