Perfecting My Foot

Plantar Fasciitis And Running: How To Reduce Discomfort Without Giving Up Your Exercise Regimen

If you have decided to get back into shape by running daily, it can be frustrating to suddenly develop plantar fasciitis. Unfortunately, certain activities can lead to the development of this painful foot condition. For many this condition may seem to be a signal that their running days are over, but that is not necessarily true. There are ways to manage the condition while still enjoying a good run.

Choosing the Right Shoes

The right running shoes are important for preventing plantar fasciitis in the first place, but if the condition has already developed, it is even more important to shop carefully at this point. For the best protection, runners should select shoes with the highest level of arch support possible. The sole, particularly the heel, should have plenty of shock absorption. The shoes should fit perfectly and be made of high-quality materials so they will not lose their shape. As soon as the shoes begin to show any signs of wear, they should be replaced. 

Prepare for the Run

Stretching is important for every runner, but to prevent further pain and injury while suffering from this condition, it is a necessity to make certain to stretch the calves and feet properly. Doing these exercises should relieve pain, may prevent additional injury and should be performed even after the feet heal. Pre-run stretches may not be enough to prevent pain. Many runners will benefit from stopping during the run to stretch the calf muscles again.

Treatment After a Run

Following a run it is often helpful to elevate the feet and apply ice to the bottom of the foot. If there is pain, Ibuprofen can provide relief and help to reduce any swelling. Many people find additional relief by rolling a tennis ball under their arches. It provides a comfortable massage and helps to stretch the foot gently. This is also a good stretching method to perform before running as well.

The pain from Plantar Fasciitis can range from mildly uncomfortable to almost unbearable. Runners should speak to their doctor if they have any discomfort that lasts for more than a couple of weeks. These tips may make it possible to continue running even if the condition develops, but there are no guarantees. A lot will depend on the physical condition of the runner prior to the problem starting, how thorough they are at following good techniques for reducing further pain and the severity of the condition. To prevent future incidents people should attempt to maintain a healthy weight, make certain all of their shoes fit properly and avoid standing in one place for long periods of time. Runners must remember the importance of stretching and all sufferers should consider elevating their feet once or twice a day. Visit for more information.