With the weather improving steadily day by day, no doubt more and more of you will be out pounding the pavements and running more regularly as time goes on. With more frequent running sessions, however, you need to make sure you’re doing all you can to prevent injuries, as running can put a lot of stress and strain on the body.
One very common complaint that we often hear from avid runners is that they’ve started experiencing pain in the bottoms of their heels. This could be plantar fasciitis, characterised by sharp pain in the bottom of the foot, particularly when running or when taking your first steps getting out of bed in the mornings.
It’s caused by inflammation of the plantar fascia, which happens when your foot hits the ground and then pushes off again. Your plantar is the bottom of your foot and the fascia is the band of connective tissue that runs from the heel bone to the front of the foot. You need this to help support the arch of your feet – and it can be incredibly painful when it’s inflamed.
The inflammation and pain that you’re experiencing is down to a buildup of tension, with your calf muscles and the shape of your foot both contributing to the development of your injury. When your calf muscles tighten up, the tendon then pulls on the bone from above, which stretches the fascia and puts excessive strain on it.
When the fascia is inflamed, it becomes even more prone to microtears and this is when you really start to feel problematic pain, which can make it hard to walk, let alone run.
The good news is that there are treatment options to help you address your symptoms. Firstly, make sure you deal with the problem as early on as possible to prevent it from escalating. Rest may be necessary, while gentle stretching can also prove useful.
You may also benefit from some physio to help you get on top of your injury. If you’d like to discuss this with one of our Maidenhead-based sports therapists, get in touch with us today.