Understanding and Managing
Plantar Fasciitis for Distance Runners
As a runner, you’re likely no stranger to the occasional aches and pains that accompany the sport. However, there’s one condition that seems to be especially prevalent among runners: plantar fasciitis. That sharp stabbing pain in the heel.
This blog post aims to shed light on what plantar fasciitis is, its main causes, and five key issues that can contribute to its development.
What is Plantar Fasciitis?
Plantar fasciitis is an overuse injury affecting the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. This condition typically causes sharp, stabbing pain in the heel, especially with the first steps in the morning or after periods of inactivity.
Main Cause: Overload on the Heel
The primary cause of plantar fasciitis is the overload or excessive strain on the heel. This can happen due to various factors, including prolonged standing, significant weight gain, or, most commonly in runners, repetitive stress from running long distances without adequate rest or recovery.
Key Issues Contributing to Plantar Fasciitis
1. Lack of Big Toe Mobility or Stability
The big toe plays a crucial role in your running mechanics. If your big toe lacks mobility or stability, it can lead to improper foot positioning and increased stress on the plantar fascia. Ensuring your big toe is flexible and strong can help distribute the load more evenly across your foot.
Tips:
Perform toe stretches and exercises to improve mobility. Link.
Do "toe yoga"
Use toe spacers.
2. Lack of Arch Control/Instruct Foot Muscles
Your foot arch acts as a natural shock absorber. When the muscles supporting your arch are weak or not functioning correctly, it can lead to overpronation or underpronation, putting extra strain on the plantar fascia.
Tips:
Incorporate foot strengthening exercises, such as these.
Do short foot exercises daily.
Do toe yoga.
As a band-aid - consider using supportive insoles, but do NOT use custom orthotics.
3. Weak Calves That Appear Tight
Weak calf muscles can often feel tight and restrict your ankle’s range of motion. This tightness can pull on the plantar fascia, exacerbating the condition. Strengthening your calves while maintaining their flexibility is crucial.
Tips:
Test your calf strength.
Incorporate calf strengthen exercises, focusing on both the gastrocnemius and soleus muscles. This means both straight leg and bent knee exercises.
The calf strengthening exercises can also be used as big toe exercises. Getting even more bang out of your time!
4. Running Form
Poor running form can place undue stress on various parts of your foot, including the plantar fascia. Overstriding, inadequate foot strike, or improper footwear can all contribute to plantar fasciitis.
Tips:
Learn what overstriding is, here.
Do a Running Assessment and improve your running form. (I do them both in-person & virtually)
Choose running shoes that offer proper support and cushioning for your foot type.
5. Stiff Ankles
Limited ankle mobility can affect your overall foot mechanics, increasing the strain on the plantar fascia. Ensuring your ankles are flexible and strong can help prevent plantar fasciitis.
Tips:
Perform ankle mobility exercises, such as ankle circles and dorsiflexion stretches.
Include balance and stability exercises to enhance ankle strength. . Ideas here.
Preventing and Managing Plantar Fasciitis
Prevention is always better than cure, and the same applies to plantar fasciitis. By addressing the five key issues outlined above, you can significantly reduce your risk of developing this painful condition.
Here are a few additional tips to keep in mind:
Gradual Progression:Â Increase your running mileage and intensity gradually to avoid overloading your feet.
Proper Footwear:Â Invest in quality running shoes that provide adequate support and replace them regularly.
Recovery:Â Incorporate rest days and recovery techniques, such as more sleep, healthy diet, & mobility into your training routine.
 Regularly perform strength and conditioning exercises to support your running mechanics. My programs to help with all these.
Conclusion
Plantar fasciitis can be a frustrating and debilitating condition for distance runners, but with the right approach, it is manageable and preventable. By understanding the key issues that contribute to its development and taking proactive steps to address them, you can keep your feet healthy and continue to enjoy your running journey.
Stay strong, keep running, and take care of those feet!
Happy running! Dayna
Feel free to reach out if you have any questions or need personalized advice on managing plantar fasciitis or any other running-related issues. I'm here to help you run more efficiently and injury-free.
If any need more help with your plantar fasciitis or any other feet issues - we cover it all in our Happy Feet Challenge.
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Join our Running Workshop here!
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