Running & Plantar Fasciitis

• What is it?

The plantar fascia is a thick band of connective tissue that originates from the heel to the bases of the toes. Its role is to provide a stability when pushing off.

Plantar fasciitis is inflammation of this band of connective tissue, which results in pain under the heel or arch of the foot.

• What are the causes?

• • Lack of calf flexibility: the plantar fascia is an extension of the posterior chain, including the glutes, hamstrings and calf muscles. If there is a lack of flexibility in this posterior chain, notably in the calf muscles, this can cause increased stress on the plantar fascia.
    • Shortened calf muscles -> increased stress on plantar fascia
  • Poor dynamic arch control: if the muscles responsible for stabilizing the arch of the foot aren’t working properly, this will cause overpronation of the arch which will also put more stress on the plantar fascia.
    • Weak arch muscles -> collapsing of the arch -> increased stress on plantar fascia
  • Transitioning to minimalist shoes too quickly: since running in minimalist shoes increases activation of the muscles of the posterior chain, transitioning to these shoes too quickly can cause overuse stress of the plantar fascia.
    • Quick transition to minimalist shoes -> increased demands on calf muscles (without giving them the chance to adapt) -> increased stress on plantar fascia

• How can you prevent it?

• • Maintain posterior chain flexibility: if a lack of calf muscles or hamstring flexibility is present, stretching these muscle groups can provide adequate flexibility of the posterior chain, preventing excess stress on the plantar fascia.
  • Strengthen foot intrinsics and tibialis posterior: by strengthening the muscles that help support the arch of the foot, less overpronation occurs, preventing excess stress on the plantar fascia.
  • Gradual transition to minimalist shoes: by gradually integrating minimalist shoes (as was described in my post about interval running programs, the body has time to adapt to the increasing stress on the posterior chain, therefore preventing overuse stress of the plantar fascia.

• How can you treat it?
  • Soft tissue release: certain massage techniques can help decrease the stress and tension on the plantar fascia.
  • Taping: certain taping techniques can help decrease the tension on the posterior chain as well as create support for the arch of the foot, which can decrease the stress on the plantar fascia.
  • Exercise program: An exercise program consisting of posterior chain stretching, as well as foot intrinsic and other foot/ankle stabilizing exercises can help decrease the stress on the plantar fascia.
  • Modifying your running routine/technique: Decreasing your running volume, and increasing your running efficiency can help decrease the stress on the plantar fascia. In the case of chronic plantar fasciitis, transitioning to more minimalist shoes can help provide the stress needed to remodel the plantar fascia and the posterior chain and promote recovery.