Plantar Faciitis

Question
Hello,
I have been diagnosed with plantar faciitis since June. After participating in several runs this spring (1 - 5km, 2- 10km and 4 half marathons) it manifested itself about a week after my last long run.  I took the summer off from running and have been going to a sports massage therapist, doing stretches,wearing a support, taping my feet, icing my feet, taking anti-inflammatories, but I still have this problem.  I have had x-rays and do not have a heel spur and are trying to break in some orthotics. None of this appears to do any good.  I find that even a morning of being on my feet results is sore, tired heels.  I am in great health otherwise. Any suggestions?
Thanks! Kathy Carter

Answer
Hi Kathy, thanks for your question ancd I apologize for the delayed response.

The major causes for Plantar Fasciities result in overuse. If you are doing any excessive work where you are on your feet most of the day that could also contribute to that sort of injury. My suggestion would be  instead of running on pavement outside, try running on a treadmill or change the type of activity you are doing until the pain goes away. I suggest using a treadmill or another form of activity because it will have less impact on the feet.

Another strong cause for planatar faciities results in muscle imbalances. In this case you will have muscles that are (underactive and weak) and muscles that are (overactive and/or tight). The weak muscles need to be strengthened and the weak muscles will need to be stretched. Foam rolling also is something you should look to invest in, it is only about 20-30$ and it can help inhibit tight overactive muscles.

Usually I do an assessment to see what is strong and what is weak so I can have a better picture, but I am sure your therapist probably determined this through stretching. Usually the muscles affected with tightness in this type of injury is the calves (gastrocnemeus,soleus), IT band, hamstring,adductor, TFL and weak muscles could be the core muscles, and abductor muscles.

Continue icing after doing your activities as recommended by the sports therapist such as icing. 15-20 minutes on (with a towel).

I hope this helps.