| Foot arch pain in runners can be excruciating. If you | | | | unpredictable over months at a time. Often, the pain |
| have an active lifestyle, it's difficult to adjust your | | | | goes away for several weeks, but can easily come |
| routine to limit your physical activity once you | | | | back after a single workout or change in activity. |
| encounter heel or arch pain. It is important for | | | | The pain may even temporarily fade as you walk. |
| runners to be aware of the symptoms and | | | | Plantar Fasciitis is a common condition that runners |
| treatments for some of the more common types of | | | | experience, and along with the triggers shown above, |
| heel or foot arch injuries. Understanding the different | | | | may occur by sudden increase in your training |
| types of sports injuries is the key to effective | | | | schedule, or by changing running surfaces. This is |
| treatment of heel pain in runners. | | | | noticeable, mostly when going from a soft surface to |
| Plantar Fasciitis Explained | | | | a harder one. |
| When the plantar fascia, a thick, fibrous band of | | | | Avoiding Plantar Fasciitis |
| connective tissue in the sole of the foot that | | | | While plantar fascitis can be treated, it does not heal |
| supports the arch of the foot is inflamed, it causes | | | | quickly. heel pain in runners can be avoided in a |
| plantar fascitis pain. The plantar fascia runs from the | | | | number of ways. Most sports physiotherapists |
| ball of the foot to the heel. This band of tissue | | | | recommend the following approach to prevent |
| supports your full body weight when the feet are on | | | | Plantar Fasciitis: |
| the ground. Inflammation occurs when this tissue is | | | | Stretch - before, during, and after physicalactivity. |
| stretched too far and tears. The effects of the | | | | Tight hamstring and/or calf muscles (in back of thigh) |
| stress can build up gradually or be the result of a | | | | limit range of motion and put extra strain on the |
| sudden movement. | | | | plantar fascia. Stretching as a warm up and as a cool |
| Plantar Fasciitis is Often the Cause of Foot Pain In | | | | down will help you move easily, keep muscles flexible |
| Runners | | | | and relaxed, joints mobile and relieve tension and |
| Plantar fasciitisis a common type of foot arch pain in | | | | strain. It is highly recommended that you stretch the |
| runners for a number of reasons. Runners often have | | | | plantar fasciitis before exercise. |
| exercise routines that are simply too long, and too | | | | Adequate Shoes and Orthotic Shoe Inserts – |
| stressful on the feet and plantar fascia, especially | | | | Ensure that you have good footwear. An effective |
| those individuals who suffer from flat feet. Repetitive | | | | way to improve foot biomechanics is to wear |
| stress on the plantar fascia can be caused by | | | | orthotic shoe inserts inside the shoes. Going barefoot |
| wearing shoes that lack support and running routines | | | | is a bad idea, even at home. Avoid shoes without |
| that are too long. This causes tears in the fibers and | | | | arch support, and get used to running on a soft |
| results in inflammation and severe pain. | | | | surface. |
| The following are some of the more common causes | | | | Change Your Activity – Consider swimming or |
| of Plantar Fasciitis: | | | | cycling, as they may be a better exercise option for |
| - abrupt increase in physical activity such as playing | | | | you. When you begin running, begin at a much lower |
| sports or running | | | | level of intensity and a shorter distance, then you |
| - excessive pronation of the feet | | | | can build up gradually. Lessen the time you spend on |
| - shoes that do not fit properly and insufficient arch | | | | your feet and reduce the intensity of your training. |
| support | | | | Ice – Applying ice to the heel can help to reduce |
| - gaining weight | | | | the inflammation and pain. Place your foot on a |
| Where the plantar fascia attaches to the heel is | | | | frozen bottle of water or a bag of frozen peas |
| commonly where the pain is felt. As you sleep, the | | | | wrapped in a towel three or four times a day for 5 |
| plantar fascia shortens, and when you wake up and | | | | to 10 minutes each time. Never ice more than once |
| stretch, there is often a great deal of pain. When | | | | an hour to prevent risk of ice burn to desensitized |
| you get up, the sudden stretch and load of your | | | | tissue. |
| body weight pulls on the attachment to the heel | | | | If the problem persists, talk to a podiatrist or |
| bone. Symptoms of heel pain in runners vary from | | | | physiotherapist. |
| mild to severe. The pattern of pain can be very | | | | |