PLANTar fasciitis
Description
Plantar fasciitis is characterized by a sharp localized pain at the plantar fascia insertion of the heel. (Buchanan et al., 2024) (Petraglia et al., 2017)
Mostly the first steps in the morning are the worst. Pain often decreases after starting activities but can be worse at the end of the day. (Tseng et al., 2023)
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It is the third most prevalent running injury, accounting for 7,9% of all running injuries. (Kakouris et al., 2021)
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Higher BMI, more standing during work and reduced ankle dorsiflexion were independent risk factors. (Tseng et al., 2023)
Overuse, incorrect training and inadequate footwear were extrinsic risk factors. (Petraglia et al., 2017)
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1. DECREASE PAIN
Modify the activities/running program to decrease the pain level.
The use of a silicone heel pad is recommended initially (Niazi et al., 2015)
Start with isometrics for the plantar flexion complex
Running volume ↓ (e.g. 10-20% less than current volume, decrease more if necessary)
Running intensity ↓↓ (reduce interval pace and/or interval volume)
Modify other activities that put stress on the heel
2. INCREASE STRENGTH
Increase the strength of the lower legs.
Train lower leg muscles
Focus extra on calf muscle strength and flexibility
Keep aerobic fitness high within comfort (e.g. cycling, crosstraining if possible, swimming, aquajogging...)
3. INCREASE PLYOMETRICS
Increase the plyometrics capacity.
Start with non-reactive jumps
Continue with reactive jumps
Progress from long (>0,25s) to short (<0,25s) plyometrics
Progress to running-specific drills
Load plyometrics in multiple directions
4. INCREASE RUNNING LOAD
Increase the running volume and intensity.
Start with building up volume
Continue with adding more intensity
Use external (time, distance) and internal (RPE socre) loads to monitore training progression
Plan a deload week after every 3 weeks (use 60-70% of the mean load of the previous 3 weeks)
REHABILITATION
If you have a doctor's prescription and require professional assistance with your injury, you are welcome to schedule an appointment with us.
Posts are not medical advice!
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