RUNNING INJURIES SERIES – PLANTAR FASCIITIS
Running injuries are a pest and can be incredibly frustrating when they stop you from staying active and doing the thing you love to do. We’ve gone through the common knee injuries; Runners knee and IT band syndrome, then covered Achilles Tendinitis and shin splints, and most recently looked at Hamstring strains. Now it’s time to look further down the chain to the feet as we look at plantar fasciitis
Plantar fasciitis is one of the most common foot injuries. It involves irritation or degeneration of the thick layer of tissue, called fascia, on the bottom arch of your foot. Think of this connective tissue as a spring which keep the arch in your foot when you’re walking or running. Increasing your running volume too quickly can put your fascia under increased stress. While sudden inceases in volume are a key factor contributing plantar fasciitis, we also see muscle tightness or weaknesses in your calves and inappropriate foot wear as two other key factor leading to the increased risk of plantar fasciitis.
Symptoms typically include:
- pain under your heel or midfoot
- pain that develops gradually
- a burning sensation on the bottom of your foot
- pain that’s worse in the morning, particularly on first steps
- pain after prolonged activity
So, what can we do about Plantar Fasciitis and its irritating symptoms?
Once again, like most common running injuries, early treatment includes:
- RICE Protocol (rest, ice, compression, elevation)
- Taking nonsteroidal anti-inflammatory drugs (NSAIDS) like Voltaren or Nurofen
- DELOAD – Cutting back how often and how far you run
More specific options include:
- Getting an ice bottle and rolling out the arch of your foot
- Low dye taping to help support the arch of the foot in the acute phases
- More supportive shoes or insole for arch support
- Strengthening of the calf and intrinsic foot muscles
If you’re suffering from pain when running and want to get thoroughly assessed and an individualised treatment plan made, then book in a full Running Assessment at Befit Physio’s: The Running Space in Coogee.