Unfortunately, we can’t run with our hands because, if we can, then plantar fasciitis will not be such a big issue. The sharp, stabbing pain at the base of the heel can be felt immediately after getting out of bed but it becomes better with movement. This may also be present at the start of your run but gradually goes away before returning at the end of your run.
The pain of plantar fasciitis doesn’t only come to runners either. People who are overweight and who don’t wear supportive footwear are also at risk of developing it.
Fortunately, there are numerous ways to get relief from the pain. Ask your doctor about it, especially in case of aggressive rehabilitation and surgery, but the conservative treatments also work in many instances.
Arch Taping
Known as low-Dye taping, arch taping can limit the stress placed on the calf muscle complex and protect the arch of the feet. You can find the tape in drugstores and the instructional videos on YouTube. But remember that it’s only a small part of your rehabilitation plan so be sure to add the other treatments.
Orthotic Inserts
These support the arch so the calf muscle complex/plantar fascia can be allowed to heal its inflammation. You can choose from either an over-the-counter or customized orthotics, both of which appear to work well. The main differences lie in the cost and waiting time.
Stretching Exercises
Stretching your calves and feet can stretch out the plantar fascia complex so there’s reduced pressure and stress on the arch. Calf and foot stretching should be done as soon as you wake up in the morning and done several times during the day. The stretching exercises including straight and bent knee movements.
Lifestyle Remedies
If your case is still mild, your doctor will also recommend the following lifestyle habits to reduce the severity, frequency and duration of the pain. These can also help the plantar fascia complex heal on its own.
- Always wear supportive shoes. Footwear with soft gel arch supports should be avoided, as is the case for sandals and slippers. Wear the right running shoes for the surface and distance, too.
- Place your feet in an ice bath every day, at least two times a day for about 20 minutes for each session. Do it, too, immediately after your run.
- Wear a night splint, which will stretch out your calf muscles, Achilles heel, and arch.
Let your feet rest, too, even when you feel like running. You will have more opportunities to enjoy your run with better feet but not when you’re having difficulty in taking even a small step.