The Plantar fascia is the connective tissue that runs from the heel to the base of the toes. When running, sudden increases in mileage, poor foot structure, overtraining, tight calf muscles, too much hill work and speed, inflexible shoes, and worn out shoes can overload the plantar fascia, causing heel pain, also known as Plantar Fasciitis.
How To Prevent Plantar Fasciitis
Relax, relax, relax. Learn how to relax your ankles and calves whenever you run, walk, sit or stand. Holding tension anywhere in your legs or glutes will pull on the Plantar tendon when you move.
Gradually build endurance. Do not suddenly increase mileage but build up slowly over a number of weeks.
Land with a midfoot strike. As you walk or run, do not heel strike but land evenly on the middle of your foot. This keeps your Plantar tendon relaxed and reduces the impact to your heels.
Never pull yourself forward with your legs when walking or running. Let your upper body lead and your legs follow. Whenever you run, lean slightly from the ankles, keep your stride short, and land with your feet directly under your center of mass.
Perform flexibility exercises to stretch your calf muscles. If you are sitting for too long and cannot take a walk, dorsiflex the feet (point your toes toward your knees) as often as you can remember to do so to stretch your calf and Achilles tendon.
Wear suitable running shoes. It is recommended to buy your shoes from a running-specific store, instead of a department store, to make sure the shoes are supportive.
Avoid worn out running shoes. Replace your shoes often to make sure they are supportive.
Use arch support. If your feet are flat, use arch support to limit the stretch in the fascia. Get custom inserts if possible but if you cant, over the counter inserts will do.
How To Prevent Plantar Fasciitis
Relax, relax, relax. Learn how to relax your ankles and calves whenever you run, walk, sit or stand. Holding tension anywhere in your legs or glutes will pull on the Plantar tendon when you move.
Gradually build endurance. Do not suddenly increase mileage but build up slowly over a number of weeks.
Land with a midfoot strike. As you walk or run, do not heel strike but land evenly on the middle of your foot. This keeps your Plantar tendon relaxed and reduces the impact to your heels.
Never pull yourself forward with your legs when walking or running. Let your upper body lead and your legs follow. Whenever you run, lean slightly from the ankles, keep your stride short, and land with your feet directly under your center of mass.
Perform flexibility exercises to stretch your calf muscles. If you are sitting for too long and cannot take a walk, dorsiflex the feet (point your toes toward your knees) as often as you can remember to do so to stretch your calf and Achilles tendon.
Wear suitable running shoes. It is recommended to buy your shoes from a running-specific store, instead of a department store, to make sure the shoes are supportive.
Avoid worn out running shoes. Replace your shoes often to make sure they are supportive.
Use arch support. If your feet are flat, use arch support to limit the stretch in the fascia. Get custom inserts if possible but if you cant, over the counter inserts will do.
