🦶Common Running Injuries #7: Plantar Fasciosis

🦶Common Running Injuries #7: Heel Pain from the Sole of the Foot (Plantar Fasciosis)

Plantar fasciitis is one of the most common injuries among runners, especially those who experience sharp pain around the heel or underside of the foot.

📌What is Plantar Fasciitis?

The plantar fascia is a strong, band-like structure running from your heel to your toes. When overused or overstressed, small tears and inflammation can occur, causing significant pain—this condition is called plantar fasciitis.

🩺Main Causes & Risk Factors

• Repetitive stress from long-distance running
• Flat feet or excessively high arches
• Tight calf muscles or Achilles tendon
• Old or unsupportive running shoes
• Sudden increase in running volume or change in terrain

🧭Key Symptoms

• Sharp heel pain when taking the first steps in the morning
• Pain after prolonged sitting or standing
• Soreness in the sole after running or long hours on foot

🔧Treatment & Rehabilitation

Acute Phase

• Rest from high-impact activity like running
• Ice therapy, anti-inflammatory treatment
• Gentle calf and Achilles tendon stretching

Chronic Phase

• Consistent plantar fascia stretching
• Strengthening exercises for the foot and lower leg
• Orthotics or taping for support
• Manual therapy and exercise prescription by a physiotherapist

💡Pro Tip from a Physio

Ignoring heel pain may lead to chronic symptoms. Morning pain is often an early warning sign—don’t wait. Early assessment and tailored rehab involving stretching, strengthening, and technique correction will shorten your recovery and prevent recurrence.