Plantar Fasciitis, a runner’s nightmare, can ruin your training for a long time if not diagnosed properly and treated quickly. This article from Dr. Marc Bochner, our partner on strength and injury prevention, provides great insight as to why runners develop this injury, how to prevent, diagnose and treat it effectively.
For acute pain, treatment should start with ice massage, which can help decrease any inflammation or swelling, and heel cushions, which can reduce contact pain when walking (put in both shoes to keep equal leg-lengths). Self-massage of the tight fascia, and arch or calf muscles can help. The arch can be done by rolling the foot on a golf ball for 20-60 seconds, especially first thing in the morning before getting out of bed, as the fascia usually shortens overnight. Stretching of the achilles and calf can be performed seated on the floor by using a towel to gently pull your foot towards you. Keeping your foot turned in slightly (supination) will reduce tension on the plantar fascia.