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Plantar Fasciitis

plantar fasciitis running injury heel pain foot pain feet pain in morning stress injury ultrasound

written by runnergirl training

Plantar fasciitis is a specific heel pain when the plantar fascia becomes inflamed. This is felt as a stabbing pain from the heel to mid foot. Plantar fasciitis is especially painful in the morning.

 Plantar fasciitis is very common for runners and people who stand on their feet all day. There are a variety of causes of plantar fasciitis. Once the cause is identified and corrected you can also treat the inflammation. Most people are able to self-treat plantar fasciitis at home but if the pain is not relieved you should consult a doctor.

Symptoms of Plantar Fasciitis:
Pain in heel
Pain in heel to mid foot
Worse in the morning or after sitting for extended period of time

Who Has Plantar fasciitis:
People who stand all day
People whose jobs are on hard surfaces (concrete)

What Causes Plantar fasciitis:
Stress to the plantar fascia
Micro trauma from running or standing
Poor biomechanics (the way you walk or stand)
Inadequate footwear (lack of support, shock absorption)

At Home Treatment of Plantar fasciitis:
Roll foot on a frozen bottle
Calf & foot stretches
Supportive foot wrap
Ultrasound (can buy inexpensive home models on Amazon for $35)
Socks with plantar support
RICE (Rest, Ice, Compression, Elevation)
Decrease miles (try non-weight bearing exercises: cycling, elliptical, swimming)

 I hope these tips help relieve any plantar fasciitis pain you are experiencing. As a runner, I have experienced it many times over the years. Being quick to recognize the onset of plantar fasciitis is key to a fast recovery!


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