Plantar Fasciitis is the inflammation of the band of tissue that runs from the heel to the ball of the foot. It gives shape and
support to the arch and acts as a shock absorber.
Common symptoms include…
- Sharp pain on the under the heel that can spread to the arch of the foot
- Pain that is worse after long periods of sitting, standing, or
lying down, but often improves once loosened up - Mild swelling in the heel
What causes the pain?
According to the Academy of Orthopaedic Surgeons, the following factors contribute to Plantar Fasciitis.
- Flatfeet or high arches
- Inflexible calves and ankles
- Footwear lacking cushion and arch support
- Standing for long periods of time
- Sudden increase in mileage or intensity
- More common in middle and older age
- More common in those who are overweight
How is it treated?
- After the run, ice the area for 8-10 minutes.
- Employ active rest the earlier the better, by incorporating any cross training that doesn’t aggravate the injury.
- Increase flexibility of the
foot, ankle, and calves. - Use proper running shoes
and consider an orthotic. - Try using an NSAID such as
ibuprofen to reduce pain
and swelling - Consider a night splint
- Use rolling and massage
- See a doctor if pain continues after 2 weeks of active rest and selftreatment. Corticosteroid injections may help.
How is it Prevented?
1. Avoid sudden increases
in intensity or mileage
2. Wear proper footwear at
ALL times.
3. Use a golf, Lacrosse, or
similar ball to roll the arch
and heel of the foot.
4. Stretch calves and foot
while standing on a stair.
5. Stretch the foot by
grabbing the toes and
puling them back toward
the shin. Next, stretch by
placing heel on the floor,
toes on the wall, and
then leaning into the wall
6. Join FSR Endurance!!!