How to Run with Plantar Fasciitis

Plantar Fasciitis is a condition which often affects runners. According to the Plantar Fasciitis Organization, "Plantar fasciitis causes the inflammation of the plantar fascia ligament which runs along the bottom of the foot" and "inflammation develops when tears occur in the tissue." The pain is most severe in the morning when getting out of bed and when walking. It is possible to run with plantar fasciitis; however, you will need to take it slowly in order to avoid further damage.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Orthotics Running shoes Ice Acetaminophen or ibuprofen

1. Rest. Depending on the severity of your case, it may be necessary to either take time off from running or reduce your activity until the plantar fascia and surrounding muscles can recover.

2. Ice the tendon and use ibuprofen or acetaminophen in order to reduce inflammation and ease the pain.

3. Stretch your Achilles tendon in order to take pressure off of your plantar fascia. One good technique is to lean forward against a wall for 10 seconds with your back leg straight and your forward leg bent.

4. Roll a bottle of water or tennis ball under your foot in order to massage the arch.

5. Get properly fitted orthotics. You can do this either by getting custom orthotics from a podiatrist, buying them online, or getting them over the counter.

6. Check that your shoes are providing the proper support. Most running stores will give you an evaluation of your stride and recommend a shoe to correct over- or under-pronation problems.

Tips & Warnings

• The heel pain which comes from plantar fasciitis is normally most severe in the mornings because the muscles contract overnight. Before you get out of bed, point and flex your toes several times to stretch your muscles. Severe cases can be treated with special splints and socks which are designed to be worn overnight. These products provide a constant, gentle stretch throughout the night to ease morning pain.

Resources

• Treatment of Plantar Fasciitis

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