For nearly all running injuries, the best course of action is to prevent them from happening in the first place!
So these are tips that can help you to prevent plantar fasciitis.
For many running injuries, there is a common theme about what you do to prevent them. (A bunch of those injury prevention tactics with non-running exercises can be found here!)
If you currently think you might be starting to get plantar fasciitis NOW is the time to act, and not wait to see if it will get worse to confirm your suspicions! Regardless of whether or not you do have plantar fasciitis, these exercises can be good for running.
If you’ve gotten to the point where your foot pain is bad enough to limit your running, it may be a good idea to make an appointment with a foot doctor or sports medicine doctor. The longer you wait to treat your injuries, the worse it can get. And the worse it gets, the longer it can take for you to recover from your plantar fasciitis.
Which is why taking steps to prevent plantar fasciitis is truly the best thing you can do!
Where do you feel the pain with plantar fasciitis?
Plantar fasciitis is often associated with heel pain, but it can also be associated with arch pain as well.
No matter where you feel your pain, the source of that pain may not be where you feel the foot pain. Instead, it can be a result of other connected muscles and tendons, like your Achilles tendon or calf. So if you do end up with foot pain, don’t just think about working directly where the pain is, but look further.
This is also what makes it a good idea to have a whole body strength and conditioning program. Because your muscles are all connected and the health of one area can lead to keeping another area healthy too!
Side note!
See about the best shoes for hiking in Hawaii and what to wear snorkeling in Hawaii! And for Hawaii vacation ideas, see the best things to do in Waikiki that will give you Hawaii vibes!
What may cause you to get plantar fasciitis
Inflammation
When your tendons and ligaments that run from your heels to your toes become inflamed, it can cause pain along the arch or heel
Arches
If you have very high arches or very low arches
Foot landing
The way your feet land when you run
Standing
If you stand for a long time
Old shoes
Wearing shoes that are past their limit and don’t give you proper support
Plantar fasciitis prevention tips
Stretch
Do exercises that stretch your calves and arches. Your muscles and tendons are interconnected, so tight calves can lead to added stress on your arches. It’s important not to overdo it though! If you stretch too much, that can also lead to pain! So be gentle.
THIS may be able to help you do better more specific stretches. Why is it so expensive?? 😉 Here’s why.
Massage
Massaging your arches can also be beneficial.
A golf ball can work well as a massage ball, and there are also foot rollers that can help you massage your arches too.
THIS is a foot roller massage stick.
THIS is a spiky foot massage ball.
Strength
Strengthen your foot muscles by doing toe curls. You can do this by putting a small towel on the ground, and then slowly grab the towel with your toes and do a number of repetitions.
Here are more plantar fasciitis exercises from Runner’s World.
Running shoes
Wear running shoes that are specific to your feet type and the way your foot lands when you run. If you’re unsure of how to find running shoes that are the right fit, your local running store can help you with that!
Follow general guidelines for preventing running injuries in general!
See Couch to 5K for more tips!
See more of the common running injuries: RUNNING INJURIES
FIGHT THAT PLANTAR FASCIITIS!
RUNNING COUCH TO 5K > RUNNING INJURIES
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🐠 Here are things you must consider packing!
- Swimsuit or swimming shirt aka rash guard
- rash guard: swim set for women and swim shirt for men
- Water shoes
- Waterproof phone case (so you can capture pictures of fishies underwater!)
- cheapo phone case OR waterproof camera
- I also have this "camera" wrist float to attach to my cheapo waterproof phone case so my phone won't sink to the bottom of the ocean in case I somehow let go of it. (Mine does stay afloat - test this for yourself before completely trusting it!)
- Swimming goggles or snorkeling mask set
- Reef-safe(r) sunscreen
- lightweight travel towel:
- walking sandals:
I also don't go snorkeling without a personal swim float buoy. Not only does it help to keep me visible, but it makes for a perfect way to rest out in deeper water! Oh, and it also serves as a dry bag so I can take stuff into the water with me.
Another way I have taken valuables into the water with me is to wear a travel money belt that I don't mind getting wet with salt water (it's not waterproof but I have several so I just use one of them) and then I put things in a ziplock freezer bag, and put that freezer bag in the money belt.
There are also designated waterproof waist pouches that you can store your valuables and take into the water with you.
see more:
- What to wear hiking
- What to wear snorkeling