Top 6 Tips To Treat Plantar Fasciitis

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Plantar Fasciitis can develop as a result of overtraining.  Overtraining or overuse can be a result of doing too much too soon or doing too much of a certain type of training and not factoring in enough recovery time.

 

Here are 6 Tips on how to manage your Plantar Fasciitis

 

1. Reduce Mileage

- Try reducing your running mileage to see if the body better adapts to less and you get less pain.

- It may be necessary to stop running completely for a couple of weeks to help the foot recover. 

- Focus on cross training and doing other exercise to maintain your fitness.

 

2. Efficient Recovery

- Every couple of weeks reduce the mileage to allow the body to recover before the next section of training.

 

3. Be Mindful of Intensity Training

- Hill and Speed work will put more pressure through the foot so if the Plantar Fasciitis is acute then ease of this type of work until the foot has recovered.

 

4. Shoe Check

- Your shoes may be the perfect fit but if they are starting to wear then this will have an impact on your running style and performance.  If you are running long distances then 6 months should be when you check your shoes (around 300 miles).

 

5. Train in different shoes

- It can be beneficial to train in different shoes to build up foot strength through providing a different stimuli on each run.

 

6. Soft Tissue Treatment

- Repetitive motion can cause tissue dysfunction which can eventually lead to poor biomechanics.

- Ensure that you stretch and use a foam roller regularly around the foot and calves to improve mobility. 

- Rolling a golf ball or a frozen water bottle underneath the foot can relieve some of the discomfort and help relax the tissue.