Plantar fasciitis occurs when the plantar fascia, the band of connective tissue that creates the arch of your foot, becomes inflamed. Though not a condition limited to runners, it is one of the most common injuries that runners need to deal with, and it can strike anyone from a beginner who is carrying a few extra pounds to a seasoned marathon runner.
Medical professionals are still unsure exactly what causes plantar fasciitis, but there are a number of steps that you can take to ensure that you don't need to bin your running shoes if you should ever experience the pain caused by this condition.
1. Try Barefoot Running
One of the most common pains associated with plantar fasciitis is in the heel. Unfortunately, people who run in traditional running shoes tend to land directly on this part of their foot. Instead, try using some barefoot running shoes; they will prompt you to start landing on the front of your foot instead. Putting arch support insoles in your normal running shoes is another popular treatment method; the problem is that this treatment essentially prevents you from using, and thereby strengthening, your arch muscles, making them weaker. Going barefoot will strengthen those muscles.
2. Walk Before You Run
Any runner should really have a light warmup before they start running in earnest, but this can be an especially beneficial step for those with plantar fasciitis. Pain is often most acute after times of rest; moving around a little will cause the muscles in your foot to loosen up a little and get used to movement. Try starting your daily run around half a mile from your home. This should give you around ten minutes of walking.
3. Stretch Your Calves
After you've warmed up your muscles, you need to give them a stretch. This is always important, but anyone with plantar fasciitis should be especially careful to stretch their leg muscles before running, especially the calves. The plantar fascia is connected to the Achilles tendon, the muscle that holds the calves to the heel bone. If your calves are tight before you run, you're going to be putting more tension on the arch of your feet. Just remember to only stretch your muscles after they have been warmed up.
4. Avoid Hills
Here's a step that most runners will be more than happy to follow through on. Hills don't just make your muscles, heart, and lungs work a little harder, they also put more pressure on the arch of your foot while you're running upwards. If you have any noticeable inclines to deal with on your daily route, try to navigate around them. If your area is particularly hilly, try leaving the inclines until the last part of your run to ensure that your muscles have already been flexed and warmed up.
