GOAL:  5K RUN/WALK

Plantar Fasciitis

This is caused by inflammation of the plantar fascia, a thick fibrous band of tissue in the bottom of the foot running from the heel to the base of the toes. The result is pain on the front of the heel or along the arch. The pain is worse when you stand up after being in bed or sitting down for a long period of time. Some causes of plantar fasciitis are: high arches, worn shoes, overtraining, over-pronation, and tight Achilles tendons.

What to do:

  • Stop running and reduce training, NSAIDs, ice, massage.
  • Try orthotics to control pronation or reduce stress on the heel.
  • Stretches – plantar fascia (1-3) and calves (4):
    • Plantar fascia stretch #1: Stand with the ball of your injured foot on a stair. Reach for the bottom step with your heel and allow it to drop until you feel a stretch in your arch. Hold for 30 to 60 seconds, then relax. Repeat 3 times.
    • Plantar fascia stretch #2: Sit on the floor with one knee bent and the ankle flexed towards you. Pull the toes back towards the ankle. Hold for 30 seconds. Relax slowly. Repeat to opposite foot. Repeat 2 - 3 times per day.
    • Frozen can roll: Roll your bare foot forwards and backwards from the base of your big toe to your heel over a frozen juice can. Repeat 3-5 times.
    • Calf stretches (see illustration below for proper technique--stairs are ideal for stretching)
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