Running and Trail Running: Plantar Fasciitis Causes and Remedies

Causes of Plantar Fasciitis

Plantar fasciitis can be caused by various factors, often related to physical activity and lifestyle. Some of the main causes include:

• Excessive Overload: Running long distances or increasing training intensity too quickly can cause microtraumas to the plantar fascia.
• Inadequate Footwear: Shoes lacking proper arch support or with overly rigid soles can increase the risk of developing plantar fasciitis.
• Hard Surfaces: Running on asphalt or other hard surfaces without adequate cushioning exposes the foot to greater stress.
• Biomechanical Problems: Flat feet, a very pronounced arch, or pronation issues (when the foot tilts too much inward or outward while running) increase the risk of fasciitis.
• Excess Weight: Excess body weight can place additional pressure on the plantar fascia, worsening the issue.

How to Relieve Plantar Fasciitis Pain

To relieve the pain of plantar fasciitis, it’s essential to adopt specific strategies and treatments that target both symptoms and causes. Here are some effective methods:

1. Rest and Reduce Activity
   The first step in pain relief is to reduce the physical activity causing the problem. Avoid running for a period, replacing it with low-impact exercises such as swimming or cycling to give the plantar fascia time to heal.

2. Stretching and Strengthening Exercises
   Specific exercises can effectively stretch and strengthen the plantar fascia and calf muscles. Here are some helpful exercises:

   • Calf Stretch: Stand with your hands against a wall, extend one leg back while keeping it straight, and bend the other leg forward. Hold for 30 seconds, then switch legs.
   • Plantar Fascia Stretch: Sit down and place an elastic band under the toes, gently pulling it towards you. Hold for 20-30 seconds for each foot.
   • Foot Strengthening: Place a towel on the ground and try to grasp it with your toes, pulling it towards you. This exercise helps strengthen foot muscles.

3. Ice Application
   Applying ice to the painful area can reduce inflammation and temporarily alleviate pain. It is recommended to wrap the ice in a cloth and apply it for about 15-20 minutes, especially after physical activity.

4. Use of Orthotic Insoles
   Orthotic insoles are a helpful aid for those with plantar fasciitis, as they provide additional arch support and help distribute weight evenly during movement. Specific insoles for plantar fasciitis can be purchased in specialized stores or custom-made by an orthopedist.

5. Plantar Fascia Massage
   Massage is a great way to relieve tension and promote healing. You can use a tennis ball or massage ball, rolling it under the sole of the foot for a few minutes daily. This type of massage reduces accumulated tension in the fascia and improves circulation.

6. Kinesiology Taping
   The application of kinesiology tape is another effective method for reducing pain and supporting the plantar fascia. The tape is strategically applied to the sole and heel, offering support during movement and reducing load on the inflamed fascia.

Preventing Plantar Fasciitis

After relieving the pain, it’s essential to adopt preventive measures to avoid recurrence. Here are some tips:

• Gradually Increase Training Intensity: Avoid sudden increases in running duration or intensity to prevent overloading the fascia.
• Choose Proper Footwear: Shoes with good arch support and cushioning can make a difference, especially for those running on hard surfaces.
• Maintain Proper Running Technique: A correct technique, paying attention to posture and foot strike, can reduce stress on the plantar fascia.
• Incorporate Strengthening and Stretching into Your Routine: Keeping leg and foot muscles strong and flexible helps prevent overloading the fascia.
• Monitor Body Weight: Maintaining a healthy weight reduces foot stress and the likelihood of developing plantar fasciitis.

Advanced Treatments

In cases of severe or persistent plantar fasciitis, a doctor may recommend more advanced treatments, such as:

• Extracorporeal Shock Wave Therapy: This non-invasive treatment uses sound waves to stimulate plantar fascia healing.
• Corticosteroid Injections: In cases of severe inflammation, injections may be prescribed to reduce pain. However, they should be used cautiously, as they can weaken tissue.
• Surgical Intervention: Surgery is a last resort, performed only in extreme cases. During the procedure, the surgeon removes part of the fascia to reduce tension and promote healing.

Plantar fasciitis is a common problem among runners, but with the right measures, it can be managed and resolved. Rest, stretching, suitable footwear, and a good exercise routine can make a difference, helping to reduce pain and prevent recurrence. Addressing the issue promptly and appropriately will allow you to return to pain-free running with complete freedom.

Investing in plantar fasciitis prevention and recovery will not only improve performance but also contribute to the long-term health of your feet.