RUNNING CORNER: Plantarfasciitis

Is heel pain stopping you from running?
Do you have plantar fasciitis?

Plantar fasciitis is an overuse condition resulting in inflammation of the plantar fasciitis (PF).  The PF is a layer of tough, tendonlike tissue that runs along the bottom of the foot.  It extends from the (calcaneus) to the ball of the foot.        

• Stretching shortened tissue.  Pain often occurs when shortened fascia becomes stretched. Wearing high-heeled shoes for long periods of time may result in the tissue shortening.  It commonly occurs in runners and dancers who spend long periods of time on the balls of their feet.  This painful stretching may also occur during the first few steps in the morning after getting out of bed.
• Weight gain - Normally there is a pad of fatty tissue under the heel bone.  Weight gain might break it down and cause heel pain. 
• Unsupportive shoes or shoes with poor heel cushioning.
• A change in workout intensity and/or terrain.

• heel pain with walking, standing and/or at rest
• pain with the first few steps in the morning

• ice packs or ice massage
• anti-inflammatories as prescribed by your doctor
• orthotics
• a heel cushion or heel spur pad
• physiotherapy and/or massage therapy