Merced Chiropractor

Foot pain in runners can become an excruciating experience. 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 pain in runners effectively, you must first understand the causes.

What is Plantar Fasciitis Pain?

When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fasciitis. 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. A sudden movement or the effects of long-term stress can cause this condition.

How Plantar Fasciitis Pain Leads to Heel Pain In Runners

There are a number of reasons why plantar fasciitis causes heel pain in runners. Runners tend to exercise too long and apply too much stress to the feet and plantar fascia, especially those individuals who suffer from flat feet. 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 following are some of the more common causes of Plantar Fasciitis:

• excessive pronation of the feet
• abrupt increase in physical activity such as playing sports or running
• shoes that do not fit properly and inadequate arch support
• weight gain

The most common place to feel pain is on the bottom of the foot where the plantar fascia is attached to the heel bone. Typically, the pain is most severe in the mornings when getting out of bed, because the fascia shortens and tightens while you sleep. When getting up, your body weight stretches on the tissue that attaches to the heel bone. Symptoms of foot pain in runners vary from mild to severe. The pain may linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Frequently, the pain goes away for several weeks, only to re-emerge full-blown after a single workout or change in activity.
Walking may even reduce the pain. Plantar Fasciitis is a common condition that runners experience, and along with the causes discussed above, may occur by sudden intensification in your training schedule, or by changing running surfaces. This is noticeable, especially when going from a soft surface to a harder one.

How to Avoid Plantar Fasciitis Pain

Treating plantar fasciitis can be a long process. foot pain in runners can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:

Stretching Exercises – before, during, and after intenseactivity. Tight hamstring and/or calf muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Keeping muscles flexible and relaxed and joints mobile can be accomplished by stretching as a warm up and a cool down. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

Appropriate Shoes and Orthotic Arch Supports – Shoes with good arch support are important. An effective way to improve foot biomechanics is to wear orthotic insoles inside the shoes. Avoid walking without shoes or foot protection. Make sure your shoes provide support, and get used to running on a soft surface.

Change Your Activity – Consider swimming or cycling, as they may be a better exercise option for you. When you do try running again, 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 – Icing the heel area will help decrease the inflammation and pain. Put your foot on a frozen bottle of water or a bag of frozen peas wrapped in a towel three or four 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.