How to Help Prevent Plantar Fasciitis

Catching it early and treating it effectively will help to hasten your recovery and prevent it from returning. Keep reading below to learn more about the causes of this sports injury, what kind of exercises and treatment plan can ease the pain, as well as helpful tips on how to prevent plantar fasciitis.

• What is plantar fasciitis?
  • Common causes of plantar fasciitis in athletes
• Preventing plantar fasciitis: tips for runners & athletes
  • Stretch your feet regularly
  • Transition to low-impact activities
  • Wear the correct shoes
  • Run on softer surfaces
  • Purchase night splints
  • Use custom orthotics
  • Stay active, but don’t over-do it
• Exercises for runners with plantar fasciitis
  • Cross training while recovering from plantar fasciitis
• Can I keep running with plantar fasciitis?

What Is Plantar Fasciitis?

Plantar fasciitis affects the tendons running along the instep of your foot from your heel to your big toe. With repetitive, daily stress like running, the connective tissue can become irritated, inflamed or torn. This can cause great discomfort and heel pain with every step you take.Some common symptoms include a sharp, stabbing pain or deep-seated ache in the heel, often spreading along the arch of your foot. This pain will be especially noticeable with each push-off step when running. Overnight or after bouts of inactivity, your foot may contract and tighten up, making it difficult to walk without discomfort, until it is warmed up.

Common Causes Of Plantar Fasciitis In Athletes

Knowing what causes plantar fasciitis will help you to identify which measures you need to take to prevent plantar fasciitis. For instance, the right pair of running shoes for your foot type can greatly reduce your chances of developing this sport injury. Let’s take a look at some of the common causes of plantar fasciitis.

• Failing to stretch properly. When it comes to preventing plantar fasciitis, warming up before a run is just as important as stretching after a run. Tight calf muscles and stiff Achilles tendons are known to increase the risk of plantar fasciitis, but an adequate warm-up can help.
• Wearing inadequate footwear. The right pair of running shoes can help prevent plantar fasciitis by offering additional support for high arches, flat feet and overpronation. A shoe with extra cushioning in the heel and forefoot can also help to absorb the impact of running and reduce the stress placed on the foot.
• Overtraining. Your feet need time to recover and repair after running and exercise. Failing to do so only increases the stress placed on your body and is a fast track to developing sports injuries like plantar fasciitis.
• Running on hard surfaces. The repetitive pounding of running and the unyielding nature of pavement and asphalt can trigger plantar fasciitis. That’s why it’s so important to make sure you’re wearing supportive shoes.
• Poor running technique. Taking greater strides and overdoing it on the hills can place greater stress on your plantar fascia.

Preventing Plantar Fasciitis: Tips For Runners & Athletes

To prevent plantar fasciitis, runners and athletes need to adopt a different approach to their training and incorporate more stretching and strengthening into their routine. The following preventative measures will help you to avoid plantar fasciitis and build your resilience against overuse sports injuries.

1. Stretch Your Feet Regularly

To help your feet spring back and become more supple, it’s important to include foot stretches for plantar fasciitis every day. To stretch the plantar fasciitis, grab your toes and flex them back and hold for 30 seconds. Repeat for three sets, three times a day.

2. Transition To Low-Impact Activities

Low-impact exercises, such as cycling and swimming, can help to relieve the stress placed on your feet and allow your plantar fascia to heal. The trick is to avoid any exercise that may make your plantar fasciitis worse until it is healed.

3. Wear The Correct Shoes

Can shoes cause plantar fasciitis? If you’re not wearing the right shoe for your foot type, pronation style, bodyweight and chosen sport, then you run the risk of developing feet, knee, or back problems, including plantar fasciitis. Also, wearing worn-out running shoes won’t give you the support and cushioning you need to prevent plantar fasciitis.

What Are The Best Shoes For Plantar Fasciitis?

The best running shoes for plantar fasciitis will give you extra cushioning and support in the heel and arch of your foot. Your Podiatrist or Physiotherapist can recommend the best shoe for your foot, and a fitting instore will ensure your select the correct size. Find your closest ASICS store here .

4. Run On Softer Surfaces

To reduce the impact and stress of running, try moving your workout to an offroad or bush track, with the assistance of trail running shoes . Even indoor running on a treadmill or synthetic track is better than concrete. Softer running surfaces help to absorb the shock and can strengthen your feet and muscles at the same time.

5. Purchase Night Splints

Your Healthcare provider may reccommend sSplinting your plantar fascia overnight with a sock or foot brace which can greatly reduce the amount of pain you suffer in the morning. This is usually when plantar fasciitis is most noticeable. Wearing a night splint will help to stretch out your plantar fascia and keep it supple.

6. Use Custom Orthotics

Runners with flat feet or high arches can benefit from wearing an orthotic shoe insert, especially in their regular shoes during the day. Your Healthcasre provider may reccommend aAdding suppoort to your foot with an orthotic that can help relieve the strain on your plantar fascia so it doesn’t have to work so hard.

7. Stay Active, But Don't Over Do-It

Plantar fasciitis is an overuse injury. So overtraining or increasing your mileage too rapidly can increase your chances of sustaining such an injury. While it’s important to stay active, listen to your body and follow a recommended running program.

Excercises For Runners With Plantar Fasciitis

To help relieve the pain of plantar fasciitis, there are a few therapeutic exercises you can do daily. These exercises are also good at preventing plantar fasciitis and keeping your feet supple and flexible.

• Heel raises. Working with one leg at a time, stand on the edge of a step with the balls of your feet supported. Drop the heel down until you feel a good stretch. Hold for 30 seconds, rest and repeat three times. Try to do this exercise at least three times a day.
• Plantar fascia massage. Using a golf ball or a small massage ball, place your foot on top and roll back and forth for one minute. Manual massage can also help ease the pain.
• Toe curls. Sitting on a chair, place a small towel on the floor and try to pick it up by scrunching or curling your toes. Relax your foot and repeat 10 times, twice a day.

Cross Training While Recovering From Plantar Fasciitis

To keep in shape and to help your injury to heal, you can turn to cross training with the right gear as an alternative form of exercise to running. Cycling and swimming are good exercises that will let your feet heal and improve circulation to the affected area. Aqua jogging is becoming quite popular as a running form of exercise. Running in the deep end of the pool (almost like treading water) helps you to stick to your training program without any impact to your feet.

Can I Keep Running With Plantar Fasciitis?

Always follow the advice of your healthcare provider. In mild and moderate cases, you may be able to keep running with plantar fasciitis if your healthcare provider allows it, and you are not experiencing discomfort. For more severe cases, rest, ice and elevation is your best strategy. If you keep up with the daily stretches and exercises, find the right running shoes for your foot type and take some time off from running to cross-train, you should be able to find your way back to running safely.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.