Plantar fasciitis is a common problem that afflicts runners. It involves the inflammation of the plantar fascia ligament that runs along the bottom of the foot. Inflammation occurs when the tissue develops small tears. The pain is usually most severe in the morning when you get up, or when you try walking after sitting for an extended period. Rest and stretching are the two most important things to do if you are suffering from plantar fasciitis. Be patient and give your foot time to heal.
Reduce your running schedule. A reduction of 25 percent to 75 percent in your running schedule is suggested by the Road Runners Club of America. If the pain persists, avoid running altogether until the injury has had time to heal. Substitute less-stressful exercises into your workout routine.
Add stretching and flexibility exercises to your routine. Stretching helps to strengthen the muscles. Stretching the Achilles tendon helps to relieve pressure on the plantar fascia ligament.
Place your hands in front of you against a wall. Lean into the wall, bending one leg and keeping the other leg straight. You will feel the stretch in the heel of the straight leg. Hold this position for 10 seconds.
Bend the straight leg sideways putting pressure on the ankle. Hold this position for 10 seconds. Repeat the exercise five to 10 times. Sit down on a firm chair. Lift your foot upwards while keeping your toes on the floor. Place all your pressure on your toes. You will feel the stretch in your calf and heel. Hold the position for 10 seconds. Release and repeat five to 10 times.
Take anti-inflammatory medications, such as ibuprofen or naproxen, to help reduce the inflammation and ease the pain. Ice the bottom of the foot after running. This helps with the inflammation as well.
Massage your foot. Place a plastic water bottle or tennis ball under your foot. Place your foot on the bottle or ball and roll it back and forth for several minutes.
Another technique is to places marbles and pebbles on the floor. Pick the pebbles or marbles up with your toes and place them in a cup.
Buy new running shoes. Go to a sports store and describe your problem. Ask employees to evaluate your stride and running technique. Buy a pair of running shoes that fits your foot and provides firm support for your heel.