Three Tips to Avoid Plantar Fasciitis - Learn More About How to Prevent This Common Running Injury

Plantar Fasciitis is a painful foot injury that can sometimes become a chronic condition. It is especially common among runners and other athletes who engage in activities that require a lot of running, walking or time spent standing.

The plantar tendon spans from the base area of the toes all the way down to the heel. This important tendon is responsible for supporting the foot's arch from becoming flat when the foot experiences the impact of weight. The plantar tendon serves as a shock absorber and cushion when people are engaged in physical activity.

Sometimes people experience inflammation in the plantar fascia. This painful inflammation is called plantar fasciitis. The pain from a strain in the plantar fascia may cause swelling and often results in discomfort in the heel and foot, especially when running, walking or standing.

Causes of plantar fasciitis are varied and may include repetitive heal impact while running - sometimes referred to as heel striking. Stiffness in the Achilles tendon can also lead to plantar fasciitis, as can tightness in the calf muscles.

Other factors that may cause plantar fasciitis include standing for long periods of time, overuse in certain sports like long distance running, having extremely high arches or no arches and wearing shoes that do not have good arch support or that are very stiff.

There are things you can do in order to try to prevent plantar fasciitis from occurring. If you want to prevent plantar fasciitis, consider trying the following three things:

1. Wear shoes with adequate arch support; consider orthotics if necessary
2. Avoid wearing worn out shoes, shoes without arch support, or shoes that are too stiff
3. Gently and consistently stretch out your toes, feet, ankles and calves when you get up each day, before engaging in physical activity.

As with any sports related injury, it is advisable that you address this type of discomfort very quickly in order to minimize damage. The sooner you deal with a sports related injury, the more likely you can find a remedy to get you back to your sport of choice, injury-free.

If you ignore strain in your plantar fascia and it goes on for an extended period of time, you may end up with ligament tearing which can cause added pain and take longer to heal.

If you are suffering from foot pain or a foot injury, you may want to consider seeing a board certified orthopedic physician with a specialty in sports medicine and sports injuries.