Plantar Fasciitis: Why It Leads to Foot Pain In Runners
Heel pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat foot arch pain in athletes effectively, you must first understand the causes.

Describing Plantar Fascitis

Plantar Fascitis is a painful inflammation of the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. The plantar fascia attaches the ball of the foot to the heel. When the foot is on the ground and supporting all of your body weight, it stretches this tissue. Inflammation occurs when this tissue is stretched too far and tears. The effects of the stress can build up gradually or be the result of a sudden movement.

Plantar Fascitis is Often the Cause of Foot Pain In Runners

Plantar fasciitisis a common type of foot arch pain in runners for a number of reasons. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, and those with flat feet can be at a higher risk. Combining shoes that lack proper arch support and running routines that are too extensive puts repetitive stress on the plantar fascia, particularly where it connects to the heel. This causes tears in the fibers and results in inflammation and severe pain.

The most common causes of Plantar Fasciitis include:

• sudden increase in activity such as running or participating in sports
• excessive pronation of the feet
• gaining weight
• shoes that do not fit properly and deficient arch support

Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Due to the fact that the fascia constricts when you sleep, you will typically feel the most pain in the mornings. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Symptoms of foot arch pain in athletes vary from mild to severe. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain disappears for several weeks, only to re-emerge full-blown after a single workout or change in activity.
The pain may even temporarily fade as you walk. Plantar Fasciitis is a common condition that runners experience, and along with the causes shown above, may occur by rapid intensification in your training schedule, or by switching running surfaces. This is evident, especially when going from a soft surface to a harder one.

Avoiding Plantar Fascitis

While plantar fasciitis can be treated, it does not heal quickly. foot arch pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:


Perform Stretching Exercises - before, during, and after intenseactivity. Tight hamstring and/or calf muscles (in back of thigh) limit range of motion and put extra strain on the plantar fascia. Preventing strain by warming up the muscles and joints can prove to be helpful. It is highly recommended that you stretch the plantar fasciitis before exercise.

Appropriate Footwear and Arch Support Inserts – Shoes with good arch support are important. An effective way to improve foot biomechanics is to wear orthotics inside the shoes. Avoid walking without shoes or foot protection. Avoid shoes without arch support, and get used to running on a softer surface.

Change Your Activity – You don't have to stop exercising, however consider switching to a non-weight bearing sport like swimming or cycling. When you begin running, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Reduce the volume or intensity of training, or simply reduce the amount of time spent on your feet.

Ice – Applying ice to the heel can help to reduce the inflammation and pain. Place your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for 5-10 minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour.

If the problem persists, talk to a podiatrist or physiotherapist.