“To prevent plantar fasciitis...keep mileage increases to less than 10% per week.”
What causes plantar fasciitis?
- sudden increase in physical activity,
- no arch support,
- lack of calf muscle flexibility,
- using poorly-cushioned running shoes,
- standing on hard surfaces,
- using stiff-soled shoes,
- or prolonged standing.
How can it be treated?
Of course, getting custom orthodics for your shoes is recommended. Also, buy your running shoes at a specialty running store where the staff can provide expertise on getting you the perfect-fitting running shoe. Stretching your calves thoroughly before a run also helps to loosen up the plantar fascia, which extends from the heel to the ball of the foot.
The RICE method
For example, something that is commonly associated with Plantar Fasciitis is heel pain first thing in the morning. Why? Because the plantar fascia has been tightening in an attempt to heal itself all night. On these websites, you can get a boot that holds your feet at a 90 degree angle throughout the night, reducing morning heel pain.