How Heel Pain In Athletes Can Be Caused By Plantar Fascitis Pain - Treatment Using Orthotics

Heel pain in athletes can become an excruciating experience. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. Understanding the different types of sports injuries is the key to effective treatment of heel pain in runners.

Describing Plantar Fasciitis

When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fasciitis. The plantar fascia runs from the ball of the foot to the heel. This band of tissue supports your full body weight when the feet are on the ground. Inflammation occurs when this tissue is stretched too far and tears. The effects of the stress can build up gradually or be the result of a sudden movement.

How Plantar Fasciitis Leads to Foot Arch Pain In Athletes

Plantar fasciitis painis a common type of foot arch pain in runners for a number of reasons. Runners tend to exercise too long and apply too much stress to the feet and plantar fascia, especially those individuals who suffer from flat feet. Repetitive stress on the plantar fascia can be caused by wearing shoes that lack support and running routines that are too long. Inflammation occurs as the fibers tear, causing severe pain.

The following are some of the more common causes of Plantar Fasciitis:

* excessive pronation of the feet
* weight gain
* abrupt increase in activity such as playing sports or running
* shoes that do not fit properly and deficient arch support


Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Typically, the pain is most severe in the mornings when getting out of bed, because the fascia shortens and tightens while you sleep. Upon rising from bed, your body weight stretches on the tissue that attaches to the heel bone. Mild to severe symptoms of heel pain in runners may occur. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain vanishes for several weeks, but can easily come back after a single workout or change in activity.
You may experience a decrease in pain when walking. Plantar Fasciitis is a common condition that runners experience, and along with the causes shown above, may be caused by sudden intensification in your training schedule, or by switching running surfaces. This is evident, especially when going from a soft surface to a harder one.

How to Avoid Plantar Fasciitis

While plantar fasciitis can be treated, it does not heal quickly. heel pain in runners can be avoided in a number of ways. Most sports physiotherapists recommend the following approach to prevent Plantar Fasciitis:


Stretching Exercises - before, during, and after sportsactivity. Tight calf and/or hamstring muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Keeping muscles flexible and relaxed and joints mobile can be accomplished by stretching as a warm up and a cool down. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

Suitable Footwear and Orthotic Shoe Insoles Shoes with good arch support are important. Many cases will benefit from wearing orthotics inside the shoes to improve foot biomechanics. Avoid walking without shoes or foot protection. Avoid shoes without arch support, and get used to running on a softer surface.

Try a Different Activity You don't have to stop exercising, however consider switching to a non-weight bearing sport like swimming or cycling. When you do try running again, start at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.

Apply Ice Icing the heel area will help decrease the inflammation and pain. Set your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for 5 to 10 minutes each time. Never ice more than once an hour to prevent risk of ice burn to desensitized tissue.

If the problem persists, talk to a podiatrist or physiotherapist.