Waking up to a sharp pain in your heel is a distressing start to the day, one often mistaken for stepping on an unseen object. However, this intense, internal pain making each step a challenge is likely due to Plantar Fasciitis, a common plight among runners.
Plantar Fasciitis represents about 10% of running-related injuries, with a spike to 22% among middle to long-distance runners. This nagging injury persists without proper intervention, emphasising the need for both treatment and preventative measures.
Understanding Plantar Fasciitis
The plantar fascia, a thick band supporting the foot's arch, plays a crucial role in foot mechanics, impacting everything from standing still to the dynamic motions of running. Inflammation in this band, particularly in its medial and central portions, leads to the discomfort known as plantar fasciitis. Often stemming from overuse, this condition involves micro-tears in the fascia, though trauma and other factors can also contribute.
Symptoms & Impact
Initial symptoms include a stabbing pain in the heel, particularly pronounced in the morning or after periods of rest. While activity can temporarily ease the discomfort, allowing runners to "push through," this often results in a painful reminder the following day.
Strategies for Prevention and Recovery
Successful management of plantar fasciitis involves addressing both the symptoms and their underlying causes. Key strategies include:
- Enhancing foot and ankle flexibility through targeted stretching.
- Strengthening exercises for the foot's arch and supporting muscles.
- Proper footwear selection to ensure adequate support and cushioning.
- Gradual increase in running intensity to avoid overstraining the fascia.
By incorporating these preventive measures and adopting a comprehensive recovery plan, runners can mitigate the risks of plantar fasciitis, ensuring footloose and injury-free running experiences.
To work on strength, mobility and injury prevention, download the forrunners.app for free to get the best tips & advise from Physios who are runners and understand Runners.
About Alice Baquie
Alice has been a physio for fourteen years and specialises in injury prevention and management for runners. Alice has represented Australia in distance running and gymnastics so has sound knowledge of athletic performance and understands the importance of strength conditioning and mobility to help keep the body moving effectively to mitigate injuries.
Alice, otherwise known to her wonderful pilates community as AB is a fun loving inclusive person always ready to chat and have a laugh and has hosted 1000’s of online classes which attract people from all around the world, including 25 Aussie Olympians.