Plantar fasciitis causes pain in the bottom of your foot, near the heel. It typically affects only one foot, but it can affect both feet. Read on to find out the telltale signs of plantar fasciitis and how to run with it.
How to Relieve the Pain
You can treat the pain of plantar fasciitis by doing specific exercises, putting ice on your foot for 10 to 20 minutes daily, and by wearing compression socks and sleeves. The latter helps to relieve the strain you put on your heel. If you wear compression socks or sleeves at night, you can ensure you maintain proper positioning of your leg, ankle, and ligaments. There is a wide range of running socks and sleeves for plantar fasciitis, so you will need to compare different ones to find the best. According to an article by The Wired Runner, one of the best socks is the Feetures PF Relief Sock. Click here to read the full article.
Usually, the pain you experience from plantar fasciitis develops slowly over time. Here are the most common telltale signs that you have plantar fasciitis:
· The pain can be dull or sharp.
· The pain can sometimes be a burning or aching sensation.
· The pain is usually worse in the morning when you first walk after waking up, or after sitting or lying down for some time.
· The pain is usually worse after exercise, not during workout routines.
· After prolonged activity, the pain can be increased due to irritation or inflammation.
· It is difficult to raise your toes off the floor.
· It is difficult to climb stairs because of heel stiffness.
Running with Plantar Fasciitis
The amount of pain you feel from plantar fasciitis acts as a strong indicator to know whether you are in a position to start running with it. If the pain is bearable and you are able to run, then do so. However, if running is a real struggle and you are in a lot of pain, then do not run. If you continue to run while you are in great pain, you can create more damage to your foot. So, running with plantar fasciitis comes down to how much pain you are experiencing.
For experienced runners, it can actually be best to take a break from running to allow your foot to rest and recuperate. Consider an alternative form of exercise, such as swimming, that does not put a strain on your feet. Once the pain gets better, you can then begin to introduce running into your workout routine again slowly, but do not do too much too quickly, or you could exacerbate the problem.
For non-experienced runners, you will heal your pain more quickly if you continue to run. However, you must take it very slowly. Aim for a pace somewhere in between walking and jogging. That will enable you to build up the strength in your feet and lower legs, and ensure your symptoms do not intensify.