One of the most common injuries to the foot is plantar fasciitis. This is particularly true for runners or anyone who has recently started running. Plantar fasciitis is a pain along the bottom of the foot that is the result of a tendon being injured. During long periods of rest or overnight, the fascia tendon will tighten up leaving you with a lot of pain for the first few steps. Anytime you increase the strain that the fascia is normally accustomed to such as starting to run or ramping up a training routine, you put yourself at risk for getting plantar fasciitis.
Now that you know a little bit about the problem, you know how to recover from plantar fasciitis and how to prevent it in the future. If you have PF, the first step you need to do is to stop putting undue strain on the muscle. The next thing to do is to is to stretch the calf muscle frequently. As the calf muscle tightens it pulls up on the fascia causing it to become tight.
One of the more popular plantar fasciitis treatments is a night splint. These splints will keep your foot from relaxing while you sleep and help keep the fascia from tightening up.
During this time it’s important that you don’t continue to run. This can be difficult especially if you have a training routine that you are trying to stick to. Performing low impact exercises such as an elliptical aerobic machine, a stationary bike, or even swimming will help to keep your body in shape while letting your fascia recover.
A great alternative to all of these is to do your running routine in the pool. Using something called an Aquajogger belt, you can stay upright while in the water and do a running like exercise that will work as part resistance training and part aerobic. Aquajoggers are a great resource even if you aren’t injured.