Plantar fasciitis

Plantar fasciitis is caused by repetitive strain injury to the ligament of the sole of the whole foot and/or heel. Most commonly it occurs in one foot but is possible to have it in both feet at the same time.

• Sharp pain behind the arch and around the heel
• Initially in the morning or after a period of movement or activity
• Walking short distances may alleviate the pain, and longer distances could exaggerate the symptoms of plantar fasciitis
• Sudden stretching of the sole of the foot, going on to your toes, up the stairs or after a rest period may cause pain
• A tingling or burning sensation may be experienced

• Often there may be no obvious cause for plantar fasciitis
• Overtraining, a sudden increase in training intensity
• Inadequate footwear - flat shoes, shoes without laces or Velcro and not giving you enough shock absorption protection when running and walking
• Walking short distances may alleviate the pain and but longer distances could exaggerate the symptoms of plantar fasciitis
• Being overweight may put excessive strain on the plantar fascia or tight calf muscles

• Place some ice on it as soon as you feel any pain to reduce the swelling and help relieve some of the strain
• Ideally three times a day use a foam roller or very cold aluminium can under the heel and along the mid foot to release and warm up the fascia (especially before putting your foot down first thing in the morning)
• Reduce the impact to your heel by using Enertor Running PX1 insoles with PX1 technology. These will absorb up to 60% of the impact on every step you take, providing great mid-foot support and reducing the symptoms of plantar fasciitis
• Changing footwear at least once a day, ideally wear shoes with laces or Velcro or trainers.
• Do not walk barefooted at any time, inside or outside. Shoes with a slight heel raise can take the strain away from the plantar fascia