Found this one in the drafts folder. Thankful not to have had plantar fasciitis in a while, but I had it in the past and it was unpleasant. It brought my running routine to a quick halt too. It's usually caused by running in improper or worn out shoes, running overweight, and/or adding too many miles too quickly. Each of the times I've experienced it, these have been the causes. Somewhere I read that you should replace your running shoes every 300-450 miles, limit your mileage increases to 10% per week, and avoid running on pavement all the time. Anyway here are some recommended treatments if you think you might have it. - CJK
Plantar fasciitis is one of the most common causes of foot pain. The plantar fascia, a thick band of tissue that runs between the heel and the toes, acts as a shock absorber for the foot. If it becomes over-stressed, it becomes inflamed and painful, especially after periods of inactivity. The area affected is usually the heel or arch.
Plantar fascia Stretches
Before You Get Out Of Bed
Step 1
While lying in bed with both legs extended in front of you, bend the left knee so that it points to the ceiling. Place your right foot on your left knee.
Step 2
Grasp your right toes with your right hand and pull the toes back toward the shin until you feel a stretch in the arch. If this position is uncomfortable, loop a towel around the base of the toes, holding an end in each hand, and pull the toes toward you. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Step 3
Switch positions so your left foot is on your right knee. Pull the toes back with your left hand until you feel a stretch in the arch. Or, if necessary, use a towel to pull the toes back. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Arch Rolls
Step 1
Sit in a chair with your feet flat on the floor in front of you.
Step 2
Place a tennis ball or (frozen) water bottle on the floor and roll it under your right arch until you feel the stretch.
Step 3
Repeat with the left foot. Use this sequence several times a day to relieve pain.
Wall Pushes
Step 1
Stand facing a wall, with one foot closer to the wall than the other is. The sore foot should be the one further from the wall.
Step 2
Place both hands on the wall, and bend the knee of the leg closest to the wall. Lean into the wall until you feel the heel stretch, hold for about 10 seconds and release.
Step 3
Repeat up to 20 times for each sore foot.
Counter Squats
Step 1
Face a counter top, and grasp the edge of the counter.
Step 2
Place your feet at shoulder width, and one foot in front of the other. Bend your knees and slowly squat toward the floor.
Step 3
Again, the rear foot will stretch, hold for 10 seconds and release the stretch.
Night splints (braces) may be used to treat conditions plantar fasciitis. The splint holds the foot with the toes pointed up. This position applies a constant, gentle stretch to the plantar fascia. It also stretches the Achilles tendon at the back of the heel, preventing it from contracting. You can wear night splints every night for up to several months. Then you can gradually reduce how often you use them as your symptoms go away.
The brace usually is adjustable, so you can adjust it to the proper angle. There are many types of braces. This picture shows one style.
For me, changing to running shoes with better arch support helped. Asics 2100 series were the perfect fit for me. Keeping weight off was important. And running on trails rather than roads saved both my feet and knees. I'd imagine treadmills and tracks would be better too. If you develop plantar fasciitis you need to stop running until it subsides. Continuing to run will make it worse and extend the recovery period. Follow the recommendations above, and make sure you wear shoes inside the house all the time. Going barefoot makes it worse somehow. When it goes away you can gradually resume running, hopefully after resolving whatever problem caused the problem in the first place. Probably a good idea to ice it after you run and continue with the stretches. Happy trails!
Plantar fasciitis is one of the most common causes of foot pain. The plantar fascia, a thick band of tissue that runs between the heel and the toes, acts as a shock absorber for the foot. If it becomes over-stressed, it becomes inflamed and painful, especially after periods of inactivity. The area affected is usually the heel or arch.
Plantar fascia Stretches
Before You Get Out Of Bed
Step 1
While lying in bed with both legs extended in front of you, bend the left knee so that it points to the ceiling. Place your right foot on your left knee.
Step 2
Grasp your right toes with your right hand and pull the toes back toward the shin until you feel a stretch in the arch. If this position is uncomfortable, loop a towel around the base of the toes, holding an end in each hand, and pull the toes toward you. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Step 3
Switch positions so your left foot is on your right knee. Pull the toes back with your left hand until you feel a stretch in the arch. Or, if necessary, use a towel to pull the toes back. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Arch Rolls
Step 1
Sit in a chair with your feet flat on the floor in front of you.
Step 2
Place a tennis ball or (frozen) water bottle on the floor and roll it under your right arch until you feel the stretch.
Step 3
Repeat with the left foot. Use this sequence several times a day to relieve pain.
Wall Pushes
Step 1
Stand facing a wall, with one foot closer to the wall than the other is. The sore foot should be the one further from the wall.
Step 2
Place both hands on the wall, and bend the knee of the leg closest to the wall. Lean into the wall until you feel the heel stretch, hold for about 10 seconds and release.
Step 3
Repeat up to 20 times for each sore foot.
Counter Squats
Step 1
Face a counter top, and grasp the edge of the counter.
Step 2
Place your feet at shoulder width, and one foot in front of the other. Bend your knees and slowly squat toward the floor.
Step 3
Again, the rear foot will stretch, hold for 10 seconds and release the stretch.
Night splints (braces) may be used to treat conditions plantar fasciitis. The splint holds the foot with the toes pointed up. This position applies a constant, gentle stretch to the plantar fascia. It also stretches the Achilles tendon at the back of the heel, preventing it from contracting. You can wear night splints every night for up to several months. Then you can gradually reduce how often you use them as your symptoms go away.
The brace usually is adjustable, so you can adjust it to the proper angle. There are many types of braces. This picture shows one style.
For me, changing to running shoes with better arch support helped. Asics 2100 series were the perfect fit for me. Keeping weight off was important. And running on trails rather than roads saved both my feet and knees. I'd imagine treadmills and tracks would be better too. If you develop plantar fasciitis you need to stop running until it subsides. Continuing to run will make it worse and extend the recovery period. Follow the recommendations above, and make sure you wear shoes inside the house all the time. Going barefoot makes it worse somehow. When it goes away you can gradually resume running, hopefully after resolving whatever problem caused the problem in the first place. Probably a good idea to ice it after you run and continue with the stretches. Happy trails!
