Plantar fasciitis is a common running injury. There is a ligament in your foot called the plantar fascia. Designed to support the arch of the foot, this ligament runs along the bottom of your foot. However, when you twist or strain this ligament, you can develop plantar fasciitis.
Runners typically develop this kind of injury over time. Little tears or strains in the plantar fascia can develop into plantar fasciitis when there is constant pressure due to long runs. Plantar fasciitis is a painful injury that can last for a long time. So make sure that you know about the risks, prevention, and treatment strategies before you head out to run.
Symptoms of Plantar Fasciitis
There are a couple of symptoms that indicate you could have plantar fasciitis. So you should pay extra attention when you feel pain in the heel or bottom of your foot when pressure is applied. Inflammation and weakness of the foot are also alarming signs.
Causes of Plantar Fasciitis
Plantar fasciitis can develop when there is constant pressure and strain on your plantar fascia. This is not just attributed to long distance running or regular running. There are also some factors that could drastically increase your risk of getting this kind of injury.
One of the most common factors that lead to this injury is when you do not wear the right shoes. Shoes that do not support your heel and the bottoms of your feet will increase your risk of getting this kind of injury. You can also develop this injury when you do not properly warm up and cool down before and after a run. Also, when you always run on very hard surfaces, you tend to strain the bottom of your foot. Another running malpractice that increases your risk of injuries is when you suddenly increase your mileage. As a beginner, it is always safe to run slowly but surely.
There are also factors which can lead to this condition that are not within your direct control. People who are severely overweight or those who naturally pronate too much are also at a higher risk of developing plantar fasciitis.
How to Treat Plantar Fasciitis
Plantar fasciitis can linger for a few weeks, or a couple of months, or even a year. So as soon as you feel the symptoms, you should immediately rest your feet.
The first aid treatment is to apply ice to reduce the inflammation. Do this for 20 minutes every 2 hours. You will see good results if you do this regularly. There are also anti-inflammatory and pain medications that you can take. Stretching out your calf muscles a couple times a day will also give you great relief.
However, when the pain and inflammation do not go away after applying home treatments, it is best to see a doctor.
To avoid developing plantar fasciitis, make sure that you use the right shoes and build up your mileage safely. When there is some pain apply ice and take some rest. It is always better to be safe than sorry.
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