Plantar Fasciitis Relief for Atlanta Runners: Treatment and Prevention Strategies
Plantar fasciitis is one of the most common foot injuries among runners, causing sharp pain in the heel or arch of the foot. While some cases stay relatively mild for runners, others can deal with lingering pain for months or even years. If left untreated, plantar fasciitis can sideline you from training and races. Understanding how to treat and prevent plantar fasciitis is key to staying on track with your running goals and performing at your best.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that connects the heel to the toes. Its main job is to act as a shock absorber and supports the arch of the foot. Repetitive stress from running, improper footwear or tight calf muscles can cause irritation to the fascia which leads to pain and discomfort.
What Are Symptoms of Plantar Fasciitis in Runners?
Sharp heel pain, especially with the first steps in the morning
Pain that worsens after long periods of standing or running
Tenderness along the arch of the foot
Stiffness and discomfort that improves with movement
How Can Physical Therapy Can Help Runners with Plantar Fasciitis?
Physical therapy is one of the most effective ways to treat plantar fasciitis and prevent it from recurring. At Tempo PT & Performance in Atlanta, we see runners with plantar fasciitis all the time that have struggled to find the solution to their pain before trying physical therapy. Treatment strategies for plantar fasciitis in runners may include:
Manual Therapy & Soft Tissue Mobilization
Hands-on techniques, such as massage and myofascial release, help reduce tension in the plantar fascia and surrounding muscles. Dry needling to surrounding muscles has also been seen to make improvements for runners dealing with plantar fasciitis.Stretching & Mobility Exercises
Tight calves and Achilles tendons can contribute to plantar fasciitis in runners. A running specialized physical therapist will prescribe targeted stretches to improve flexibility and reduce strain on the fascia.Run Specific Strength Training
Weak foot and lower leg muscles can lead to poor foot mechanics. Strengthening exercises for the intrinsic foot muscles, ankles and calves provide better support and stability. But we don’t stop there! Strengthening the muscles of the hip and glute are also key in treating plantar fasciitis in runners.3D Running Gait Analysis
Improper running mechanics can increase stress on the plantar fascia. A gait analysis can identify issues and help adjust stride patterns to reduce strain. Check out how Tempo PT’s 3D Running Analysis pairs video with our special sensor data to help optimize running efficiency and prevent injury.Footwear Recommendations
Wearing the right shoes with enough arch support can be a major game changer for a runner with plantar fasciitis. Over the counter orthotics may be recommended to correct foot alignment issues so you don’t need to interrupt your training. Be sure to visit your local running store to get fitted for a running shoe that works best for you.
How Can I Prevent Plantar Fasciitis as a Runner?
Gradually increase running mileage to avoid overuse
Wear supportive shoes that match your foot type
Stretch the calves and plantar fascia regularly
Strengthen foot, lower leg and hip/glute muscles
Avoid running on hard, unforgiving surfaces exclusively
These are not guarantees as every runner with plantar fasciitis presents in a unique way but following these general guidelines can reduce your risk of developing plantar fasciitis.
Get Back to Running Pain-Free
If plantar fasciitis is slowing you down, don’t wait for it to worsen before you seek help. Our running physical therapists can provide effective strength based rehab programs to help you return to running stronger than before. If you’re a runner local to Atlanta, book a free consultation call today and take the first step toward pain-free miles!
