Plantar Heel Pain
Eike Prehn
10/12/2024
Want to get into running? Avoid plantar heel pain and keep running all summer!
What is Plantar Heel Pain?
Plantar heel pain (an updated term for plantar fasciitis) refers to pain on the underside of the heel, which can include conditions such as plantar fasciitis, plantar fasciopathy, and jogger’s heel. This pain can result from a variety of causes, including both bony and soft tissue issues. It is often associated with irritation of the plantar fascia, a thick band of tissue that connects the heel to the front of the foot. The condition typically causes sharp or stabbing pain, particularly with the first few steps in the morning or after standing or walking for extended periods. Contributing factors may include overuse, poor footwear, abnormal foot mechanics, or excessive loading.
Common Causes:
- New use: Starting a new sport that exposes the feet to load that they are not used to.
- Overuse: Repeated stress on the feet from activities like running or standing for long periods.
- Footwear: Shoes that don’t provide the support that your individual foot needs or doesn’t need.
Things to Consider When Starting a Running Program:
- Start Slowly & rest: Gradually increase your running distance and intensity to allow your feet time to adjust and recover.
- Proper Footwear: Invest in shoes that offer adequate support and cushioning for your foot type and running style.
- Warm-up and Stretching: Perform a thorough warm-up and dynamic stretching routine to prepare your muscles and tissues for exercise.
- Strength training: Mix in some strengthening exercises for the lower limb, especially the calves.
