– If you’ve had it, you’ll know about it. Plantar fasciitis is one of
the more painful of injuries as well as equally frustrating due to its typically slow healing time. Well, avoiding it in the first place is obviously the best scenario but if you have been unfortunate enough to pick up this injury, you’ll most certainly want to
solve it as soon as possible. So, today, I’m going to be talking about how to cure but even more importantly how to prevent this pain in your foot that is plantar fasciitis. (mysterious electronic music) (relaxing electronic music) If you’ve not had this injury you might be wondering
what all the fuss is about. Well, it’s a pain underneath your foot just in front of your heel bone where the fascia attaches to
your calcaneum, your heel bone, and sometimes you can also feel discomfort down the center of the
arch along the foot. When your plantar fascia becomes
inflamed or overstressed, it leads to discomfort, more often in the morning and after rest, and it’s important not to confuse it with bursitis of the heel pad. This is very much in front of your heel as opposed to the main ground contact point of your heel bone. Fascia is a flat band of connective tissue that connects tendons,
ligaments, and bones, and basically acts like a web
that holds the body together. Now, if you look at the foot, that’s made up of 26 different bones. So, imagine if one of those joints isn’t quite moving properly, it’s going to affect the whole
of the foot’s biomechanics while the plantar fascia itself actually holds together the
heel bone, the calcaneus, and then runs under the foot and attaches to the base of the five toes. As a result, it plays a crucial role in the movement of the
foot during heel strike, mid stance and toe-off, controlling the pronation of the arch, and therefore it helps
with shock absorption during the ground contact phase, but also with energy return when it comes to the toe-off phase. It can start as quite a subtle pain that just comes on
gradually and some people even describe it as though
they’ve stood on a pebble, but this dull ache can end up leading on to an acute pain and is especially tender and sore if you pupate the area. Now, it can be confused with a few other problems in the foot such as a bruised fat pad on
the heel pad or even bursitis, but there are a couple of
distinct signs that set it apart. The most obvious symptom that
differentiates this injury is pain in the morning when you get up or after a long time of sitting or not moving your foot and ankle, and it will gradually
decrease as the fascia gets stretched naturally from walking, but it can also increase the pain if you’re spending a long time standing, doing a lot of walking
or also during running. Now, the acute pain can
sometimes initially die down, but if you don’t actually
address the injury properly, then it can lead to chronic pain due to micro tears in the fascia. So, it is and most certainly
worth sorting it out early on because you’ll end up
being out from running for a very long time. Now, plantar fasciitis is less likely to be found in forefoot runners, but it can happen in either foot and sometimes even both,
but that’s pretty rare. There are multiple causes
to plantar fasciitis, but the most common
being a sudden increase in training intensity and or volume which is going to put a lot of strain on the connective tissue and the muscles that surround the foot and the lower leg. Also, a lot of sprinting
or plyometric exercises when your body’s not fully
prepared or warmed up can also lead to micro
tears in the fascia. Tight calves go hand in
hand with an increase in training volume and that
in turn puts more pressure on the structure of the foot. So, you could see it
as a lack of stretching being the problem or maybe an increase in training too quickly, or maybe a combination of the both. Now, also doing too much walking or running barefoot can
lead to plantar fasciitis as the foot has less support
than it might be used to, but also due to the impact on the heel. Now, the heel structure and the heel pad is obviously a separate structure, but damage to this area can actually aggravate the plantar fascia. If your job does involve a lot of standing and you’ve got poor posture, or your foot isn’t adequately supported, it can actually lead to
straining the plantar fascia just as the same as if
you’re an over pronator when you’re walking or running, you’re going to be constantly
over working the fascia. Now, limited dorsiflexion
can actually increase the pain in your plantar fascia, but it’s a bit of a flipped circle because it’s also a symptom for this. So, as we know fascia is very notorious for having such a limited blood supply. With that in mind, you’re going
to have to be very patient, but obviously prevention
is better than cure. Any signs of plantar fasciitis need to ideally be addressed
as soon as possible, as it can become a
rather persistent injury. Now, my first bit of
advice is to go and speak to a professional and get
a treatment plan to follow. However, today I’m going to be covering the more common treatments that have been proven to work for this injury. For this one, you want to find a small say 500 mil water bottle, pop it in the freezer and then you can use it as a massage tool. So, you want to role
your arch of your foot over the top of the bottle
for around 10 minutes a day, you can do this three or four times a day, and this will work as a massage, but also help with the
inflammation as it’s ice. Tight achilles and calves can lead to irritation of the plantar fascia. So, you need to make sure that you stretch the back of your calf, and this should be something you include in your everyday training program and it’s a good idea to work out what stretch is best for you. So, one of the options
is standing facing a wall with your feet sort of
a stride width apart, and then your back leg behind you, and you want to push your weight down through your heel until you start to feel the stretch in the back of your calf. Repeat it on the other leg, then go back to the
first leg and repeat it with a bent knee and
you’ll feel the stretch move further down your calf, and then an option which
I personally prefer, is finding a step, something
to hold on to as well, so you don’t have all of your weight going through the balls and your toes. So, stand on the balls
of your feet on the edge of the step and gently lower
your weight into your heels, and you’ll feel that stretch
again at the back of your calf, and also repeat it with a bent knee. You can take some of the
pressure off the area by making sure that you’ve
got an everyday shoe and a running shoe that has
a heel higher than the toe. Now, I don’t mean high heels in this case, but it’s probably best
to avoid barefoot shoes that have a completely flat surface and then when it comes
to your everyday shoe, especially if have you have a job that means you spend a
lot of time on your feet, look for something that’s supportive that’s just going to take
that pressure off a bit more. Gentle massage along
the length of the fascia will increase blood
flow as well as improve the malleability of the area, and you can do this either sitting down with your fingers and your thumbs and just massage it yourself, or use a golf ball and gently roll your foot around on top of it. Some therapists prescribe
this sock to wear at night, it’s a calf length sock that has a strap from the toes to the front of the calf. So, it acts to gently pull
the toes in that direction, putting on a constant stretch on your plantar fascia overnight, and this will then relieve the soreness of those first few steps in the morning. Some therapists opt to
use a cortisone injection, but there have been cases
where that’s actually caused some of the heel pad to dissolve and can obviously lead to other problems. There’s Botox, which can
help relax the muscles and structures around the fascia. Shockwave therapy is also a
favourite with some others, but obviously all of
these need to be delivered by a medical expert and only after the less intrusive options have been fully exhausted, and as we know, the fascia has a pretty
non-existent blood supply and therefore is notorious
for its slow healing. So, patience really is key, but optimally prevention
is better than cure. (energetic electronic music) Before increasing your running mileage, you need to make sure that your foot and lower leg are prepared
for the extra loading. Now, prevention is basically addressing the causes before they happen, and one of the most common
causes of plantar fasciitis is increasing your running
mileage too quickly. So, to prevent that, you basically need to
increase it gradually, and a good guide for this is the 10% rule. So, don’t increase your mileage
by more than 10% each week. Strengthening your foot and calf muscles will help make you ready
to absorb the impact and the stresses when you do
start to increase your running. So, for this, simply
you need to find a step, standing on the edge of that and you’re going to do heel raises. Start off with both heels together. So, you’re taking less of the load. Lower your heel down and then raise up on to your tip toes and back down again, and when you’ve done
this for a week or so, you can progress to
single leg calf raises, and those assisted, so
holding on to something, and then once you’ve got
more strength and balance, you can actually progress to unassisted single leg calf raises, and this will proprioception, but also really turning on those intrinsic muscles around your foot. Well, along the same lines but
with more focus on your foot, you can work to turn on
those intrinsic muscles which help control and
make a nice smooth movement from the heel strike, right
the way through to toe-off, and you can start by
just doing some exercises sat at your desk with extending your toes and then crunching your toes back up and you can do that throughout the day, and then a slightly more specific exercise you can do later on with a towel or some fabric on the ground. Use your toes to scrunch that
fabric towards your heels. Even before you have any symptoms, it’s a good idea to do some
self massaging your foot and also the medial border
down the inside of your calf as some of the muscles that
actually attach on this part will then run and come into tendons that go underneath your foot and amalgamate with that plantar fascia. So, by just loosening that it will help make the tendon sheaths and the fascia be able to move more effectively. We’ve already included the calf stretches in the cure section but hopefully if you put them into your daily routine, they can become part of
prehab and stay there, but there is one other stretch which you can add to make it
a little more specific to the actual underside of your foot. So again, come up to
the wall but this time, put your toes so they
extend now actually touching the wall and your foot
is flat on the floor and then gradually bend
your knee towards the wall and you’ll the stretch in your calf but also underneath the
bottom of your foot. (wind gusting) The main take home is look after your body and train smart. If you use the 10% rule and make sure you listen to any niggles, you should hopefully be able to avoid the onset of plantar fasciitis. Now I seriously hope that all of you guys watching haven’t experienced this injury, but if you have I’d love to know what treatment worked for you. So, please share with us in
the comment section below. If you’ve enjoyed this, give us a thumbs up and hit the globe on the screen to make sure you get all of our videos by subscribing to GTM. If you want to find some
injury prevention secrets from top pro Sebastian Kienle, that is down here and
there’s a video on knee pain and it’s prevention that Mark made, and you can find that one just over here.

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Dennis Veasley

45 thoughts on “Foot Pain When Running? | What Is Plantar Fasciitis & How To Treat It”

  1. It can take 6 months to recover from Plantar Fasciitis, to fast recovery, a finest massage before sleep, and invest in proper pair of running shoes. 🏃

  2. Yep. Didn’t follow 10% rule and PF came on following a 10 mile run with hill attacks in the final 2 miles. Realised what it was and stopped running which I think stopped it becoming really acute pain, but it took a year of almost no running for the constant level 2 pain / dull throb to subside. Stretching, ice bottle rolling, hot water bottle in the morning all helped, but I think 4 sessions with a physio and shockwave therapy really made the difference in the end. I was also driving a lot for work and constantly on/off the clutch probably didn’t help. Switching to an automatic at the same time as physio might have helped too.

  3. Wtf. Just was on a doctors visit two hours ago, because of pain in my feet when I wake up… And was diagnosed with Plantar faciitis. Are you guys in my head?

  4. I know u said we shouldn't do it but for me start running barefoot cure early symptoms by strengthening all foot muscles. My wife had a worst condition and she tried everything. After over a year she get specially made 3d printed hill insoles and after another 6 months or more she finally managed to cure it.

  5. Hey guys, look at this 12 hour ride of Joe Skipper… It thinks he deserves a mention for this achievement in the GTN show;) https://www.strava.com/activities/2611050252

  6. Got that for 9 months , tried stretching, self massage, physio massage, mesotherapy, specific sole, shockwave, and a bunch of other stuff with no success, pain is still here 😩
    But when i started back running, the pain has not increased (and during running i don't feel it – cause of the body heat i think?)
    Well anyway this is really a shitty injury !!

  7. I've had it last year and it was really frustrating. When it is a heavy one like mine shockwave in combination with exercises really helps. The exercises in this video needed to be done every day, especially the ball and stretches. I also did the exercise with picking up and setting down a bottle in front of me whilst standing on one toe. But as said, relax, progress slowely in miles in running and it will all help!

  8. Another excellent video! Unfortunately I've had it and all the advice you gave I've used! With the add on of insoles or heel cups, I used Enertor they got me through ironman lanza last year!

  9. I've been suffering with plantar fasciitis for almost a year now. I've tried almost all the things you mentioned. The one thing that has helped me the most is, ironically, barefoot walking. I had many people tell me not to walk barefoot, but I started to notice that my feet felt better when I wasn't working and putting on shoes. I finally feel like I'm starting to heal now that I spend much more time barefoot and in barefoot style shoes. Maybe it won't work for everyone, but it works for me!

  10. I am so happy that I haven't had a single recurrence of plantar fasciitis in over a year and a half, since I've lost 140 pounds. Pretty sure the weight loss helped that

  11. Great video. I suffered from this while training for the London Marathon. I found that sleeping face down (my preferred way) with a firm pillow under my ankle making my foot 90° to my shin. I'll be trying these to prevent and treat it again if it comes back

  12. Stretch your calves before every run and cycling session. 45 sec per leg, 3x. If you get a tear in your plantar fascia and have scar tissue, Extracorporeal Shock Wave Therapy is your best way to get back into running.

  13. 9:30 Do it with your hand while keeping fingers of another hand on the fascia: as soon as you feel tension in the fascia, stop further stretching and hold for 30 seconds. Repeat few times.
    This works as treatment too.

  14. I have experienced this twice. Both times cause of cycling, not running. First time I did a lot of mileage using cheap MTB shoes, this can be prevented using shoes with stiffer soles that distributes the pressure better. The second time I got it I was doing hard sessions on an indoor bike at the gym using normal running shoes. That was just plain stupid.

    It took a while for me to figure out is was from cycling the first time because a lot of the information on the internet pointed to running.

  15. I controversially found barefoot helped me loads and built up foot strength. With good stretches and using my vivobarefoots I have found it cleared my foot pain. All the supportive things weakened my feet and made it worst.

  16. Josh: I like rolling a ball under my foot as it feels nice.
    Heather: Here is a clear and concise anatomical explanation of why you should do it as a means of preventing plantar fasciitis.
    Josh (feeling both informed and thoroughly intellectually inferior): Thanks, Heather.

  17. Another great video on injury caution. Love to get your opinon on Achilles problem. Been having problems for a while now. Comes and goes but the worst times is when I take a break from running.
    Do the same exercises that you showed in your video.
    After 30 years and passed the 50 mark I think me body is trying to tell something. Lol

  18. Thanks for the video. Just finally getting over planters Facia still got a bit of pain but have managed to carry on running at a lower intensity.. I now have a pain in the ball of my other foot just behind my second toe. Many Thanks for all your videos

  19. Miserable injury. Painful at night in bed. Tried all the cold cans of coke, golf balls etc. Went to see a physio and the only thing that worked and really was effective (is in the video), was proper stretching of the calf. Gave pretty immediate results once got onto that.

  20. After having plantar fascitis for over a year, and finally recovered, Aside from stretching, massages and insole, I found the one thing that helped me the most was doing calf raises on a step daily. And the key to is to go down very slowly on one leg at the movement! the theory according to my physio was that it is the eccentric loading on the fascia that promotes repair!
    I highly recommend doing daily 3×10 calf raises, go up with 2 legs but down slowly with one, it is the downstroke that really counts.

  21. After struggling with it for years, I've found definitely backing off running a lot along with regular stretching. One thing that has really helped me is just hitting the gym and working on overall mobility and watching different exercises for hips, knees, ankle mobility, etc along with ankle strengthening.

  22. Shoes with a lot of heel drop were very good for my Achilles. I found out the reasoning behind shoe drop is that runners with calf pain or planter fasciitis benefit from more drop. However more drop can cause knee pain, so runners with knee pain should have less drop. The good thing is they tend to be mutually exclusive so if you suffer from knee problems you wont have calf/fascia problems. I think I read this in runner's world. The New Balance 1400 is my racing flat of choice because it has 10mm of drop, usually flats are low drop.

  23. Great suggestions! One more suggestion, which worked for me: wear soft sandals at home to allow your feet to recover after running.

  24. I have suffered plantar fasciitis for 10 years. I ran across a youtube that said use a timer on the straight leg calf stretch and again on the bent knee calf stretch, 2 minutes each. It's easy enough to stretch for a bit and think you're done, but using the timer helped lengthen the whole tow-to-knee chain. Now after 2 months I can walk again. I can think about training again. It's wonderful.

  25. Awesome video! Currently suffering from it and was loosing my hopes in running, was diagnosed with tendinitis and did some physio but it didn't do much, the pain in the morning would come back. Yesterday I tried your advise and rolled my foot over a metal water bottle and bought the Strasbourg socks, first day in few months I don't feel the same pain in the morning, I can see recovery on the horizon, can't thank you enough!!

  26. Had it twice before, cortisone injections cured it both times after exhausting everything else. Got it coming on again. Always had a problem with tight calves and always working on them.

  27. It was plantar fasciitis that shut me down from running several years ago. Took all summer to heal properly–but that's what led to me to discover the joys of swimming and cycling! And a triathlete was born! Now I'm a much more balanced athlete.

  28. My wife had Plantar Fasciitis a couple of years ago (admittedly from increasing her distances too quickly). The pain went on for several months, she was advised to use a 'Night Brace'. (Basically a plastic boot that hold the foot rigid). The problem was alleviated very quickly after this. The brace now sits in the wardrobe just in case the dreaded Plantar Fasciitis ever returns.

  29. I tend to get intense pain in my front part of the foot, the first 1/3 of the foot.
    Right in the middle.
    Feels like the bones in the front foot are made of pure pain !
    What is that condition and what is it called?

  30. Thanks, good advice. Is there a role in rest days to ensure damage buildup is repaired before it becomes cumulative?

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