Jul 9 '18 | By RunaMuck



Plantar Fascia is a ligament that is located at the heel of the foot to the balls of the feet. It acts as the shock absorber for the foot and it also supports the arch. Athletes mainly runners, have a very high tendency of developing Plantar Fasciitis because of long periods of exercise and running. These activities are hectic and the tension that results from these activities can cause the fascia to be inflamed and strained which leads to the muscle and tendon in the foot and the lower leg to become aggravated.


With such kind of aggravated injury, runners tend to continue training and these can be very dangerous as the pain can lead to other injuries. When this happens it affects the diagnosis of other injuries in the lower extremities.


Plantar Fasciitis can occur in different degrees. In some cases some runners can endure mild plantar fasciitis and continuing their exercise while treating the root cause of the problem. While in others the case can worsen due to continued exercises and this can lead to excruciating pain which may make walking extremely difficult and running almost impossible. In the event that you have a severe case, it is advisable to stop vigorous activities and rest for some days while in a mild case it is still possible to continue running if managed well.


For experienced runners suffering from plantar fasciitis, it is advisable to take a few days off before you resume training. Stretch your feet a few times a day with foam covering your calves and legs. Do not wear worn or non athletic shoes as they may be a contributing factor to your plantar fasciitis. As you begin to heal, gradually incorporate running into your daily routine at a reduced rate then gradually work your way up to your regular workout schedule.


For amateur runners with mild or moderate plantar fasciitis, it is possible to infuse running into your daily fitness routine. You can start by walking then gradually infuse jogging and running into your routine. Take a few days off between your runs, this ensures that your feet has enough time to recover, then gradually increase the duration of your running exercise until you are jugging more than walking.

In the event you have severe plantar fasciitis or you experience excruciating pain, it is advisable to refrain from all exercise until you seek medical advice.




Have a thorough warm up before you start running: Having a good warm up is very important before you start with any exercise. The aim of the warm up is to increase your heart rate, improve your range of motions around your joints, increase your capillary activation and elasticity of your tendons and ligaments. A normal warm up exercise should include the stretching of your hip flexor and legs with exercise such as squats and leg swings. Because you are suffering from plantar fasciitis, special attention needs to paid to your ankles, calves and your plantar fascia ligament during the warm up. These exercise can be infused with your warm up:

·         Calf rises

·         Pointing

·         Flexing your toes

·         Ankle circles


Apply ice after every workout: When you feel heel pain after an exercise, try raising and icing your feet when you are rested. Leave your feet in ice for 10-15 minutes after your exercise then repeat in the evening if you are still experiencing some heel pain. There are a couple of ways to ice your feet, you can fill a bucket of water and submerge your feet or hold a bag of frozen peas to the bottom of your feet.




Plantar fasciitis can be treated at home without visiting the hospital. The common methods include:


Massage: Different types of massages can be used to relive the pain of an affected area. For best results contact a sports therapists


Stretching: The fascia can be stretched by pulling out the toes back towards your body. Gently stretch then gradually build to pulling the foot back further.


Wearing correct footwear: Putting on the right running shoe is very imperative before you commence your exercise. There are different types of running shoes, so it is important that you find the one that fits correctly, has the correct level of balance and support and cushioning to help ease in the event of a fall.


Insoles: This absorbs shock on the foot and also helps to align the foot correctly when suffering from plantar fasciitis.


Night splint: This is worn at night to ensure a deep long stretch in severe cases.

Written by Sonia Forde

Copyright GoRunaMuck.com



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