Plantar Fasciitis
What is plantar fasciitis?
Plantar fasciitis occurs when the plantar fascia (a think fibrous band running along the bottom of the foot) becomes irritated and inflamed.
What will you feel?
Plantar fasciitis can be very painful. The pain is usually localized underneath the heel of the foot and is most severe during inactivity. Plantar fasciitis is notable painful in the morning, upon the first steps of the day, but slowly subsides throughout the day.
Causes
Plantar fasciitis is caused by overuse and overstretching of the plantar fascia. When the foot is overloaded, micro-tears are thought to occur. The micro-tears along with degeneration of the plantar fascia cause inflammation and subsequently, pain. Sudden, drastic changes to a runner's training program can contribute to the development of plantar fasciitis along with tight calf muscles.
Treatment
- Take some time away from running. Consider cross-training (swimming, biking) for a few days while figuring out your treatment plan.
- Take an anti-inflammatory (e.g. ibuprofen).
- Ice – aim for 3-4 sessions of 15 minutes per day.
- Consult with a sports medicine physician and have your running biomechanics analyzed.
Comeback and Maintenance 
- Night splints – your medical professional may recommend that you wear a night splint, which essentially holds the plantar fascia in a lengthened position through the night.
- Stretch your calf muscles. Tight calf muscles are associated with developing plantar fasciitis.
- Arch rolls - use a roller device to stretch the plantar fascia and increase flexibility.
- Toe pick-ups - Place a small objects such as marbles or golf tees into a pile. See how many objects you can move into another pile using your toes to pick them up one at a time.
