WHAT IS PLANTAR FASCIITIS?
Plantar fasciitis represents one of the most common running injuries that affects the arch, or plantar fascia, of the foot. Nearly 10% of reported chronic running injuries stem from plantar fascia pain, with most of the pain occurring at the heel or proximal arch.
The plantar fascia is a thick, fibrous band that originates from the calcaneal tubercle on the heel and inserts onto the metatarsals. Both chronic or acute trauma from ground impact may lead to inflammation of the plantar fascia, resulting in the onset of pain. Most individuals will experience the highest level of pain in the first few steps getting out of bed due to the shortening of the plantar fascia during sleep. However, the pain can develop to affect the performance of daily tasks such as walking and standing.
WHAT CAUSES PLANTAR FASCIITIS?
Various anatomical risk factors such as flat feet (pes planus), excessively high arches (pes cavus), muscular imbalances, and range of motion/flexibility restrictions of the ankle and calf can influence the likelihood of developing plantar fasciitis.
However, external factors such as shoe type, running surface, training volume, and training intensity may further promote an early onset.
Here are some questions to ask yourself if you begin to notice pain along your heel or arch following prolonged walking or running:
Am I wearing the correct shoes for my feet/activity? High arch=soft shoe . Low arch=rigid shoe
Did I increase my training mileage too soon?
Which running surfaces trigger the most pain?
Am I running at a higher intensity than what I have been typically training at?
Have I been stretching properly before and after my runs?
HOW CAN I FIX IT?
The most important step in the management of plantar fasciitis symptoms is to first consult with your doctor to determine an accurate diagnosis and treatment/rehabilitative plan.
Further, various local running stores offer a running analysis and shoe-fit service that will suggest the shoes most suitable for your foot type and gait pattern (Dade/Broward running store information below).
After you have followed the first few steps, you may start an injury prevention/management exercise program centered on improving calf flexibility, ankle strength, and plantar fascia extensibility to get your feet back on the road!
Below are a few of my favorite exercises:
RUNNING STORES
iRun Company
5050 Biscayne Blvd # 103, Miami, FL 33137
305-751-9440
Runner's Depot
DAVIE
2233 S University Dr, Davie, FL 33324
(954) 474-4074
AVENTURA ( in Aventura Mall)
19575 Biscayne Blvd #1499, Aventura, FL 33180
(305) 931-3939
FORT LAUDERDALE
1489 SE 17th St, Fort Lauderdale, FL 33316
(954) 712-9951
Footworks
5724 Sunset Drive, South Miami, FL 33143
305-667-9322
References
Buchbinder, R. (2004). Plantar Fasciitis. New England Journal of Medicine, 350(21), 2159-2166.
Pohl, M., Hamill, J., & Davis, I. (2009). Biomechanical and anatomic factors associated with a history of plantar fasciitis in female runners. Clinical Journal of Sports Medicine, 0, 1-5.