Foot Pain In Runners: How to Relieve the Pain

Foot pain in runners can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. Understanding the different types of sports injuries is the key to effective treatment of foot pain in athletes.What is Plantar Fasciitis?When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fascia pain. The plantar fascia runs from the ball of the foot to the heel. When the foot is on the ground and supporting all of your body weight, it stretches this tissue. When placed under excessive stress, the plantar fascia stretches too far and tears, resulting in inflammation. A sudden movement or the effects of long-term stress can cause this condition.How Plantar Fasciitis Leads to Foot Pain In AthletesPlantar fasciitis painis a common type of foot pain in athletes for a number of reasons. Runners tend to exercise too long and apply too much stress to the feet and plantar fascia, and those with flat feet can be at a higher risk. Repetitive stress on the plantar fascia can be caused by wearing shoes that lack support and running routines that are too long. Inflammation occurs as the fibers tear, causing severe pain.The following are some of the more common causes of Plantar Fasciitis:

• sudden increase in activity such as running or participating in sports
• poorly-fitting footwear and inadequate arch support
• excessive pronation of the feet
• weight gain

Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Due to the fact that the fascia constricts when you sleep, you will typically feel the most pain in the mornings. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Mild to severe symptoms of foot pain in athletes may occur. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain disappears for several weeks, only to re-emerge full-blown after a single workout or change in activity.The pain may even temporarily fade as you walk. Runners often develop Plantar Fasciitis, and along with the triggers shown above, may be caused by sudden intensification in your training schedule, or by changing running surfaces. This is noticeable, mostly when going from a soft surface to a harder one.Ways to Prevent Plantar FasciitisWhile plantar fasciitis can be treated, it does not heal quickly. foot pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:Use Adequate Shoes and Orthotics – Ensure that you have good footwear. Many cases will benefit from wearing orthotic shoe insoles inside the shoes to improve foot biomechanics. Going barefoot is a bad idea, even at home. Avoid shoes without arch support, and get used to running on a soft surface.Apply Ice – Applying ice to the heel can help to reduce the inflammation and pain. Put your foot on a frozen bottle of water or a bag of frozen peas wrapped in a towel three or four times a day for five to ten minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour.Try a Different Activity – Consider swimming or cycling, as they may be a better exercise option for you. When you begin running, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.Stretch - before, during, and after physicalactivity. Tight calf and/or hamstring muscles (in back of thigh) limit range of motion and put extra strain on the plantar fascia. Stretching as a warm up and as a cool down will help you move easily, keep muscles flexible and relaxed, joints mobile and relieve tension and strain. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.If the problem persists, talk to a podiatrist or physiotherapist.