Are you a runner wondering if you're at a higher risk of developing plantar fasciitis?
Well, you're in luck because we're diving into the numbers and causes of this common injury in runners.
We'll take a look at the injury rate of sedentary individuals versus runners and explore the different reasons why plantar fasciitis happens in each population.
So, lace up those running shoes, and let's start this informative journey to understand plantar fasciitis better.
Rate of Injury: Sedentary versus Runners
When it comes to injury rates, comparing apples to apples is important. So, let's take a look at plantar fasciitis specifically. A study by The Journal of the American Academy of Orthopaedic Surgeons found that approximately 2 million people in the United States are treated for plantar fasciitis each year. If you consider there are around 300 million people in the United States right now it comes out to be less than 1% each year.
But when we compare that to the injury rate for runners, the picture starts to look a little different. In 2012, a research team published an article in the American Journal of Sports Medicine identifying injury rates for runners. They found that runners have up to a 10% chance of developing plantar fasciitis.
Now, 10% may still sound like a lot, but when you think about it, 90% of runners are avoiding this particular injury. That's pretty impressive! But why is that?
Let's dive deeper into the causes of plantar fasciitis.
Cause of Plantar Fasciitis
Now that we've established the chance of developing plantar fasciitis in sedentary people and runners let's dive into the causes for each group of this common injury.
Plantar fasciitis is caused by inflammation of the plantar fascia, a thick band of tissue that runs from the heel bone to the toes. This band of tissue supports the foot arch and helps absorb shock when we walk or run.
Why plantar fasciitis happens in sedentary people
When it comes to sedentary individuals, plantar fasciitis can be caused by various factors, including spending a lot of time on their feet, wearing improper work shoes, and being overweight. This can put a lot of stress on the plantar fascia and can lead to inflammation and injury.
Spending a lot of time on your feet can stress the plantar fascia, especially if your job requires you to stand for long periods. This can lead to inflammation and injury, especially if you're not wearing the right shoes.
Improper work shoes can also be a contributing factor to plantar fasciitis. For example, shoes not providing enough support can stress the plantar fascia, leading to inflammation and injury. Similarly, shoes worn out or worn out insoles can also put a lot of stress on the plantar fascia, which can lead to inflammation and injury.
Lastly, it's worth noting that those who lead a sedentary lifestyle are more likely to carry extra weight. This added weight puts extra stress on the plantar fascia, which can ultimately lead to the development of plantar fasciitis. To put it into perspective, let's say someone is 20 pounds overweight and takes 5,000 steps a day. That adds up to an additional 10,000 pounds of stress on the plantar fascia - and that's a lot of extra strain on such a small area. So, if you're carrying a few extra pounds and experiencing heel pain, it may be worth taking a closer look at how you can reduce your weight and decrease the load on your plantar fascia.
Why plantar fasciitis happens in runners
As runners, we all know the feeling of hitting the pavement and pushing ourselves to the limit. But, did you know that all that pounding and repetitive stress on your feet can lead to the development of plantar fasciitis?
It's true!
Repetitive stress on the feet is a common cause of plantar fasciitis in runners. The constant pounding of the feet on hard surfaces can put a lot of stress on the plantar fascia and can lead to inflammation.
As a runner, you may be eager to increase your mileage and reach your goals, but it's important to remember that the plantar fascia requires time to adapt to the added stress. Building up your running volume too quickly can put excessive strain on the plantar fascia, leading to irritation and, ultimately, plantar fasciitis. It's crucial to give your body time to adjust and avoid overtraining. Gradually increasing your running volume and incorporating rest and recovery days can help prevent plantar fasciitis and other running-related injuries. Remember, slow and steady wins the race!
But, it's not just the pounding that can lead to plantar fasciitis. Poor running form, such as overpronation or over-supination, can also stress the plantar fascia and contribute to the development of plantar fasciitis.
Overpronation is when the foot rolls inward too much during the gait cycle, and over-supination is when the foot rolls outward too much. Both of these can lead to uneven distribution of forces on foot, which can put extra stress on the plantar fascia.
Finally, having weak hips and intrinsic foot muscles can make it harder for the body to absorb the forces of running, which can put extra stress on the plantar fascia and increase the risk of injury. These muscles are small and deep, and they are responsible for maintaining the arch of the foot and stabilizing the ankle. If they are weak, they may not be able to absorb the shock of running, leading to extra stress on the plantar fascia.
Treating Plantar Fasciitis in Runners
Now that we've covered the injury rates for sedentary and runners in plantar fasciitis, it's time to talk about some solutions! The first step is making lifestyle changes. For sedentary people, ensure you wear shoes with good support that aren't worn out. Runners, be sure to increase your volume at an appropriate level.
But let's be real. Lifestyle changes can only do so much. To get rid of your plantar fasciitis, we need to address the underlying issues of weakness in the hip and foot intrinsic musculature and tightness in the plantar fascia. That's why I created my ebook, "Plantar Fasciitis Fix."
In this ebook, I give you helpful advice on getting immediate relief for your plantar fasciitis so it's more tolerable throughout the day. Then, I guide you through an exercise program specifically designed to target those weaknesses and tightness. I explain why we're performing each exercise, give a detailed description with pictures of how to do them, and make sure you're on the right track to recovery.
If you're suffering from plantar fasciitis, it's time to do something about it. So grab my ebook "Plantar Fasciitis Fix" today and start feeling better.
Conclusion
In conclusion, plantar fasciitis is a common injury affecting both sedentary individuals and runners. However, the causes and injury rates vary between the two groups.
Sedentary individuals are more likely to develop plantar fasciitis due to spending a lot of time on their feet, wearing improper work shoes, and being overweight.
On the other hand, runners are more likely to develop plantar fasciitis due to repetitive stress on the feet from running, building up running volume too quickly, poor running form, and weak hips and intrinsic foot muscles.