plantar fasciitis
What is it?
Plantar fasciitis is a painful foot condition that is common to both serious and recreational runners alike. Sufferers feel pain in the heel at the origin of the plantar fascia, which is a band of tissue running from the heel along the arch of the foot. Its main purpose is to maintain the shape of the longitudinal arch. The discomfort will be worse when walking or running and will also feel particularly bad in the morning. Swelling isn't usually experienced but if you press your heel you'll certainly notice some serious pain.
How does it occur?
The repetitive nature of running causes damage to the fibrous tissue that forms the arch of the foot, because it is one of the main transmitters of weight across the foot as you run and the stress placed on the tissue is tremendous.
Poor muscle flexibility, expecially in the hips, hamstrings and calf muscles, may also contribute to the problem, as can ill-fitting or over-worn shoes (see our section on choosing the correct running foot wear), or the extra strain placed on the plantar fascia caused by a rapid gain of weight.
How to treat it
Rest, ice packs, anti-inflammatory drugs and good heel cushioning will help ease the condition, as will gently massaging the area. More severe cases may require professional help, such as learning how to support a flat foot through orthotics.
Physiotherapists can also use exercises to improve the intrinsic or small muscles of the foot, which can ease the condition.
How to aviod it
Make sure your shoes have a good mid-foot flexibility and arch support, and that you replace them often. Many people find that changing their running shoes and using an arch support can permanently ease the problem, but ignoring the condition is likely to lead to long-term pain