How Runners Can Avoid Plantar Fasciitis
The plantar fascia is the connective tissue that runs from the heel to the base of the toes along the bottom of the foot. Plantar fasciitis happens when that tendon becomes strained or inflamed. In runners, this can be caused by a sudden increase in mileage, running on hard surfaces such as roads, or inappropriate running shoes.
To help prevent plantar fasciitis, follow these tips
- Wear Proper Shoes – Make sure your shoes are right for your foot type. Consider visiting a specialty running store to have your foot type and gait examined. Consistently replace your running shoes when they become worn out. Experts recommend replacing running shoes approximately every 500 miles, but listen to your body and replace them as needed.
- Stretch Properly – Stretch your body, particularly your calves, both before and after each time you run. Click here for stretches to help relieve foot and ankle pain.
- Increase Mileage Gradually – Experts recommend increasing mileage by less than 10% per week. If you start to experience pain in your arch or another part of your body, decrease your mileage back to your starting point and begin to increase it again gradually.
- Run on Soft Surfaces – Running on hard surfaces such as asphalt or concrete can increase the likelihood of injury. Try running on softer surfaces such as grass, a track, or even a treadmill until your pain subsides.
If your foot pain persists, we have a variety of treatment options available. Click here for more information about available treatments or contact us to discuss which treatments could be right for you.