Plantar fasciitis is an inflammation of the thick band of tissue that runs across the bottom of the foot, connecting the heel to the toes. This band, known as the plantar fascia, serves as a cushion for your foot and plays a vital role in walking and running.

When this tissue becomes irritated or overstretched, the result is intense heel pain that can sideline even the most seasoned runners.

Runners are particularly at risk due to the repetitive stress placed on the feet. Overuse, especially in high-impact activities like running, can cause micro-tears in the plantar fascia. This constant strain on the tissue leads to inflammation, pain, and in some cases, even bone spurs.

Those who suddenly increase their intensity or distance, or switch to harder surfaces, are especially vulnerable. Poor running form, improper footwear, and lack of stretching can further aggravate the problem.

When every step hurts

One of the most telltale signs of plantar fasciitis is sharp, stabbing pain in the heel, which is often felt first thing in the morning or after sitting for extended periods. For runners, the pain may initially subside after a warm-up, only to return with a vengeance after the run or prolonged activity.

The pain can range from a dull ache to an excruciating discomfort that makes even walking a challenge. For athletes who push through the pain, the injury can worsen, leading to chronic issues that can sideline them for weeks or even months.

Here are some factors that could lead to the onset of plantar fasciitis:

• Increased training intensity: Runners who suddenly ramp up their mileage or intensity without proper conditioning are more likely to suffer from plantar fasciitis.
• Improper footwear: Wearing shoes that don’t provide enough cushioning or support can wreak havoc on your feet, making you more susceptible to injury.
• Hard surfaces: Pavement, concrete, and even synthetic tracks can put extra strain on your feet, triggering inflammation in the plantar fascia.
• Tight calves or Achilles tendons: Flexibility matters; tight muscles in the lower leg can increase the tension on the plantar fascia, making it more prone to injury.
• Foot posture issues: Flat feet, high arches, or an abnormal gait – these factors can contribute to improper stress on the plantar fascia.

The good news is that plantar fasciitis can be managed, and even prevented, with the right steps.

Start by properly warming up and stretching before every run. Focus on strengthening the muscles in your feet, calves, and ankles to support the fascia. And invest in proper footwear designed for your foot type to reduce strain.

If you’re already experiencing symptoms of plantar fasciitis, don’t ignore it. Rest, ice, and over-the-counter anti-inflammatory medications can help alleviate inflammation, but if all else fails, a visit to a foot specialist is crucial for a tailored treatment plan.

This article was written by foot and ankle orthopaedic surgeon Dr Azammuddin Alias.