PLANTAR FASCIITIS

January 04, 2005

PLANTAR FASCIITIS

Is one of the most frequent injuries in the running field and probably most uncomfortable, because of its location. The plantar surface of the foot sole is very vulnerable for different kinds of impacts during support time in running. The nature of impacts is overloading by one's own body weight or gravity, which the body weight represents.

The mechanics of overloading is very simple. In some cases, it is resisting to the body weight going downward to the ground during support, when plantar muscles and tendons perform as a part of the chain of resistance. It means that the ankle of the support foot is kept tense and the heel is not allowed to move downward. The body weight goes to the most tense muscles and not to the moving part of the body, which is the ankle and its muscles and tendons.

In other cases, plantar fascia gets involved into the active body propulsion in the upward-forward direction through straightening the support leg. In heel-toe running it's going together with the body weight rolling through the foot, which increases plantar loading in the same way it was described above.

So in order to prevent this injury we need to avoid any overloading in this area, by not resisting to the body moving down and not applying active efforts to propel the body forward.

In the both cases we can substitute it by pulling the support foot from the ground, which will eliminate those negative consequences.

If you already got this problem, then the treatment process will be a bit complicated. Pain is there, and it is very difficult to do anything on the feet. Nevertheless I do recommend to continue running, but with restricted length and speed, alternating it with running drills and strength exercises for the feet.

Do concentric and eccentric dorso-flexion and plantar flexion with the weights, rubber bands and the partner's resistance. Do 5 to 10 sets with 30-50 reps in one set on a daily basis. You have to feel your muscles burning. Do short uphill running, alternating with flat running.

Certainly I don't mind the use of any kind of massage and acupuncture, hot baths for the feet and different physiotherapy treatments, but at the end of the day, we need to remember that the best treatment is the proper running technique itself.

Dr.Romanov

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Comments

Gary,
a gradual change is always better approach, but then you need be more precise with your efforts applying in a cycle of running stride. It is common thing for runners switching to Pose produce an efforts during landing on the feet. The main thing is to keep your feet free for the movement and from muscles tension. The orthotics will not help you too much. Better go to the strength exercise for the feet. It is a good solution when you need to relax your plantar muscles and release stress from the plantar fascia. Eventually a proper movement, I mean a proper running technique, will be a best treatment for your probblem. Try the hot bath with apple cider vinegar for your feet. It was helpful for many my students.
Dr.Romanov

Posted by: Dr.Romanov at March 3, 2005 09:33 AM

In addition to the above question, would it be better to gradually switch to heal-less shoes to allow my obviously weak feet to adapt? I had been using Saucony grid triumph when I was heel/toe'ing, and then switched to my New Balance 920's for posing. I was wearing the 920's when I got injured. Or should I just go out and buy a pair of H-streets and grind through it? Thank you again,

Gary

By the way, the only injury I had while heel/toe'ing was IT syndrome.

Posted by: gary at February 4, 2005 05:24 PM

What about orthotics to help support the arch. I never had PF before posing, but after just a week of albeit unsupervised training, I am in agony.
Thank you.
Gary

Posted by: gary at February 4, 2005 05:19 PM