Prevent Plantar Fasciitis When Running: Tips from a Running Physical Therapist

Running is a fantastic way to stay fit and clear your mind, but it can also lead to various foot injuries if not approached correctly. One of the most common foot injuries among runners is Plantar Fasciitis. This article will provide a comprehensive guide on preventing Plantar Fasciitis when running, offering insights from me a Physical Therapist and Running Expert.

What is Plantar Fasciitis?

Plantar Fasciitis is a painful inflammation of the plantar fascia – a thick band of tissue that connects the heel bone to the toes. This condition typically causes stabbing pain near the heel, which is usually worst in the morning when you take your first steps.

Understanding the Causes of Plantar Fasciitis

To prevent plantar fasciitis when running, it's crucial to understand the cause of Plantar Fasciitis. Plantar Fasciitis is caused by excessive strain on the planar fascia at the bottom of your foot. Research shows excessive strain can be caused by :

1. Running, especially long-distance running.

2. Being overweight putting more pressure on the plantar fascia.

3. Standing for extended periods on hard surfaces.

4. Wearing shoes with inadequate support.

Now that we understand the causes let's dive into ways to prevent Plantar Fasciitis when running.

How to Prevent Plantar Fasciitis When Running

Choose the Right Footwear

According to the research, proper footwear is crucial for preventing plantar fasciitis. Consider these factors when buying running shoes:

• Arch Support: Choose shoes with good arch support. This helps distribute pressure evenly across your feet when running.

• Cushioning: Adequate cushioning absorbs impact and reduces strain on your plantar fascia.

• Fit: Shoes should be neither too tight nor too loose. They should fit comfortably, with enough room for your toes to move.

Maintain Proper Running Form

Researchers have found running form can affect how much force is placed through your feet. The goal of preventing plantar fasciitis is to keep the forces going through the plantar fascia low. Here are a few tips:

• Avoid Heel Strikes: Striking with your heel first can increase impact, causing more strain. Aim for a mid-foot strike instead.

• Don't Overstride: Overstriding (taking longer steps to increase speed) can also increase the impact on your feet. Aim to keep your strides short and quick.

• Stay Upright: Leaning forward or backward can put undue pressure on your feet. Try to stay upright with a slight lean forward from your ankles.

Incorporate Strength Training and Stretching

There is some interesting research out there supporting strength training to reduce the strain on your plantar fascia. Key exercises include:

• Calf Raises: These strengthen the calf muscles, which support the arch of your foot.

• Toe Flexes: This exercise strengthens your toe muscles and can help maintain flexibility in your plantar fascia.

• Squats: This exercise strengthens the lower extremity as a whole, in particular the hips. Strong hips create a stable shock absorber while running. 

Stretching can also help prevent plantar fasciitis by maintaining flexibility in your foot muscles and plantar fascia. A tight plantar fascia and tight calves can cause plantar fasciitis:

• Calf Stretches: These can help maintain flexibility in your calf muscles, reducing strain on your plantar fascia.

• Plantar Fascia Stretches: These involve stretching the bottom of your foot to maintain flexibility in your plantar fascia.

Gradually Increase Your Running Intensity

Rapidly increasing your running distance or intensity can lead to plantar fasciitis. Here's how to increase your running intensity safely:

• Follow the 10% Rule: Do not increase your running distance by more than 10% per week. This allows your body time to adapt to the increased strain.

• Listen to Your Body: It's important to pay attention to any signals your body may be giving you. If you start to feel foot pain, it may be wise to reduce your running intensity or take a few rest days.

• Vary Your Training: Incorporate low-impact activities, such as weight training or cycling, into your training regimen. This can help prevent overuse injuries like plantar fasciitis by reducing the strain on your feet.

Importance of Rest and Recovery

Rest is a critical component of any running regimen, and it's particularly important for preventing plantar fasciitis. Here's why:

• Muscle Recovery: During rest periods, your muscles repair themselves and strengthen. Without enough rest, your muscles, including your plantar fascia, may not fully recover, increasing the risk of injury.

• Reduced Inflammation: Overworking your muscles can lead to inflammation, exacerbating plantar fasciitis. Rest periods allow the inflammation to subside and your body to adapt to the workouts.

Be Mindful of Running Surfaces

The surfaces you run on can significantly impact your risk of plantar fasciitis. Running on hard, uneven surfaces can increase the strain on your feet, contributing to the development of plantar fasciitis.

Whenever feasible, opt for softer running surfaces such as grass or trails, which provide a natural cushioning effect. A treadmill can also be a good option, as most treadmills have built-in shock absorption. However, be mindful of the potential monotony of treadmill running and change your routine to prevent overuse injuries.

Conclusion

Plantar fasciitis can be a painful hurdle for runners, but it's not insurmountable. By choosing the right footwear, maintaining proper running form, incorporating strength training and stretching, gradually increasing your running intensity, and prioritizing rest and recovery, you can significantly reduce your risk of developing this condition. However, always remember to seek professional help if you experience persistent foot pain. Keep running, but do it wisely!