Whether you run for fun, for exercise, or competitively, sooner or later you will probably experience foot pain related to your sport. If that foot pain is caused by plantar fasciitis, it could bring your entire training regimen to a halt.
There are a couple things you can do to protect your feet when running with plantar fasciitis.
When plantar fasciitis does strike, it’s always a good idea to take a few days off from training initially and let your feet rest. If your condition is mild to moderate, you may be able to resume running once the inflammation has subsided and the pain has eased. If your condition is more severe you should consult a medical professional.
When you do return to training, be sure to give your feet a few days to recover between work-outs. Overdoing it could cause a resurgence of the inflammation and set you back even further. Then start out walking, adding intervals of running as tolerated, until you are jogging more than walking and eventually, straight up running again. Meanwhile, continue to rest your feet for at least a day in-between. With quick intervention, you could be back to your usual workouts in about two weeks.
Using a water bottle full of frozen water (the cold helps to sooth inflammation), place the bottle on the floor and roll it under your foot, from the ball of your foot to the heel. Apply only gentle pressure, you don’t want to cause pain. Repeat 10 times on each foot, once a day.
Sitting in a chair, spread a towel on the floor in front of you. Place your bare feet on the towel and scrunch the towel by curling your toes, then release. Repeat with each foot 10 times, once a day.
Sit in a chair or on the floor with one foot resting on the opposite knee. Hold your ankle with one hand and your toes with the other. Gently pull your toes backward until you can feel the stretch along the bottom of your foot. Be gentle, you don’t want to reinjure the inflamed facia ligament. Hold this stretch for 20 seconds on each foot and repeat three times.
It’s a good idea to continue your foot exercises 2-3 times per week even after you are no longer feeling pain when running with plantar fasciitis. Keeping the ligaments supple and flexible will help to stave off, or at least lessen, the impact of future attacks.
You may also find night splints and/or orthotics designed specifically for plantar fasciitis helpful. At the very least, supportive footwear with excellent arch support is crucial for those who want to continue running with planter fasciitis.
The importance of foot massage as a treatment for runners with planter fasciitis can’t be overstated. A professional massage therapist can be your best asset for accurately stretching and working the muscles and ligaments in your feet, particularly the plantar fascia, to relieve pain and restore natural movement. The massage therapists at Easy Cozy Wellness in Abbotsford, British Columbia, are thoroughly trained and experienced in treating plantar fasciitis pain and keeping the key ligament flexible and supple to ease pain and reduce recurrence.
Call to book an appointment today and let the massage therapists at Easy Cozy Wellness help you get back in your trainers and out on the road again.
For a broad overview of many different types of foot pain, read our new article, Finding Foot Pain Relief.
“Running in the square” (CC BY 2.0) by Ludovic Rouchy Photography
Easy Cozy focus on Acupressure (Body) Massage and Reflexology (Foot) Massage which are good for both males and females within any age range.