Plantar fasciitis is an inflammation of a thick layer of tissue on the sole of your foot, called the plantar fascia band. The condition often affects runners and athletes, so it is commonly known as runner’s heel. Here are some things to keep in mind if you want to run with plantar fasciitis.
Wear the Right Footwear
The painful condition is typically caused by wearing poor footwear while running or working out or overusing footwear while exercising. To alleviate the symptoms of plantar fasciitis, look for a running shoe that gives plenty of support and cushion to the heel and arch of your foot. Your footwear should also have a high level of shock absorption. Check out these best running shoes for plantar fasciitis before you hit the road.
Change Your Running Style and Surface
When running with plantar fasciitis, change to softer surfaces to prevent the condition from getting worse. Experiment with your running style too. It can help to shorten your stride and quicken your cadence. And keep your mileage increases to under 10 percent each week.
Stretch and Loosen-up Your Feet
If you are running with plantar fasciitis, it is important to stretch the heel and arch of your foot regularly. Massaging and stretching both feet first thing in the morning and a further three times each day will help you avoid injury while running.
Ice Reduces Swelling
Putting ice on your feet can help the condition as it reduces swelling. Putting ice on your feet for ten to twenty minutes each day can do wonders. You can also use ice in combination with exercises. For instance, try rolling your feet around a frozen bottle of water, or massage your feet with a frozen golf ball.
Bear in Mind Your Form and Fitness
Amateur and beginner runners with plantar fasciitis are usually best off still running. That is because exercise, when done correctly, can help to alleviate symptoms. But if you are an experienced runner, it can actually be best to refrain from running for a while. If you are an experienced runner and your symptoms are very painful, take a few days to rest and recuperate.
If the Pain Persists, See a Doctor
If you experience pain from plantar fasciitis for more than three weeks, it is best to see a medical professional about the issue. In addition to stretching techniques and wearing a better pair of running shoes, there are various treatment options for long-term plantar fasciitis symptoms. They include orthotics, cortisone injections, anti-inflammatories, foot-tapping, and night splints. Typically, any of those methods decrease the symptoms in about 95 percent of all plantar fasciitis sufferers within six weeks. For more severe cases, physical therapy or shock-wave therapy can work. Another option for serious plantar fasciitis is using platelet-rich plasma. That involves a doctor taking blood out of your arm, spinning it down, taking out the platelets, and injecting them into the fascia.