FIND YOUR FEET

As runners, we depend on them totally, so it’s important they work optimally. Here’s how to identify what’s happening when things go wrong – and what to do to get yourself back on your feet asap.

- RW EDITORS

Plantar Fasciitis

The symptoms

Nasty pain in the bottom of the foot, especially when running or even taking your first steps out of bed in the morning.

What's going on?

Plantar means the bottom of the foot, and its fascia is the band of connective tissue running from your heel bone to the front of your foot. This tissue helps support your foot's arch and gives it shape, and it aids in stability when your foot strikes the ground and then pushes off. So, plantar fasciitis is basically inflammation of the plantar fascia.

An injury to the fascia usually begins where the fascia connects to the bony bump on the bottom of the heel called the calcaneal tuberosity. The inflammation and pain come from excessive tension. The muscles above, and the shape of the foot below, contribute to its development.

The calf muscles (specifically, the gastrocnemius and soleus) connect to the heel bone via the Achilles tendon. When those muscles are tight, the tendon pulls on the bone from above, stretching the fascia and causing strain. People with high arches are especially prone to plantar fasciitis, because the arch itself also contributes tension to the fascia.

A mild case can turn major very quickly. Inflammation makes the fascia more prone to micro-tears, which can lead to debilitating pain - so you can't walk, let alone exercise. Bad cases can last months and could potentially sideline you for almost a year.

Fix it

Employ dynamic rest: Take a break from the offending activity. The earlier you address plantar fasciitis, the better. How long you need to rest depends on the severity, but expect at least a couple of weeks. Stick with intense upper-body activity that doesn't load your foot. This may be frustrating, but it's better than being out of the game for months.