What is Plantar Faciitis?
Plantar Fasciitis, also known as Runner’s Heel, is one of the most common running injuries, characterized by a sharp, tight pain in the heel and arch of the foot. Plantar Fasciitis is inflammation in the bottom of the foot. The pain might go away as the day or a run continues, only to return afterward or again the next day. It’s a vicious cycle for sure.
- Sharp, tight pain in the heel and arch of foot
- Pain may subside after a period of time, then return
- Foot stiffness
Common causes of Plantar Fasciitis are overtraining, overuse – repetitive stress or impact and sudden increases in running mileage or intensity. Improper or worn-out footwear can cause pain in your heel, but the root of the problem lies in tight and weakened muscles in the foot. If your feet are overused, weak, the heel takes on an excessive load and can’t handle the training you are trying to do. The more you continue to run and train with this injury, the tighter and weaker the muscles in your foot will become, causing inflammation of the foot and sharp pain. Pain may come from either the heel of the foot, the arch or both, depending on the severity of the injury. The pain may subside for a day or two and return worse than ever if you do not give it time to heal.
Short term, you will need to reduce your training load and swap high intensity exercises out for something that won’t put as much impact on your injury.
The next step is cooling which will help to reduce the swelling and help to soothe the pain – this is where a Physicool cooling bandage comes in. A bandage size A should be applied for between 30 minutes and 1 hour, and can be used 2-4 times per day. The way the bandages work is through the science of evaporation, drawing heat away from the injury and help to make your recovery process as pain free as possible. You can apply the bandages after training sessions and in the evenings after a long day on your feet, and a lunchtime treatment may also help in severe cases. Read more on the best plantar fasciitis treatment here.
Stretching and strengthening the calves will also help, rolling your feet around on a golf ball will provide much-needed relief. Long term, stretching combined with strengthening the muscles in and around the feet will address the root of the problem and help offset a recurrence. It can even be of help to regularly go out walking, our blog here explains how.
Physicool will help speed up healing and get you back to what you love doing faster!