PAIN UNDER THE FOOT - RECOGNIZE AND TREAT PLANTAR FASCIITIS

The plantar fascia, a tendon plate, runs under the foot from the heel bone to the toes. Its main task is to stabilize the foot during movement and to cushion our body weight. It also prevents our foot from dropping and the associated flat foot. What to do if the sole of the foot hurts? With a few tips and tricks, you can treat plantar fasciitis yourself and make sure it doesn't happen to you again.

In a nutshell

• WHAT IS PLANTAR FASCIITIS?
• SYMPTOMS OF PLANTAR FASCIITIS
• CAUSES OF PLANTAR FASCIITIS
• TREAT PLANTAR FASCIITIS

Does pain under the sole of your foot sound familiar? It is often caused by plantar fasciitis, the 3rd most common running injury. Plantar fasciitis is a painful overloading of a tendon plate on the lower foot, the plantar fascia. Are you affected too? We want to help you resolve your symptoms as quickly as possible so that you can return to your running training. Here we explain what plantar fasciitis is in comparison to heel spurs, what the symptoms are and how you can treat it successfully.

WHAT IS PLANTAR FASCIITIS?

The plantar fascia, a tendon plate, runs under the foot from the heel bone to the toes. Its main task is to stabilize the foot during movement and to cushion our body weight. It also prevents our foot from dropping and the associated flat foot. If it is persistently overloaded, micro-tears occur which can cause inflammation in the tendon plate tissue.

And what is a heel spur? If you don't change your routine despite pain in the soles of your feet and continue to lace up your running shoes, the micro-cracks can develop into calcifications. These bony outgrowths are called heel spurs. The bony spur, which can be seen on X-rays, is the result of recurring inflammation - but not the cause of the pain. From a medical point of view, plantar fasciitis and heel spurs are not the same, but they are related.

SYMPTOMS OF PLANTAR FASCIITIS

So how can you tell if your heel pain is plantar fasciitis?

A classic symptom of plantar fasciitis is burning or pulling pain in the heel, which can also radiate to the entire sole of the foot. Some sufferers also complain of discomfort in the Achilles tendon area. We explain how this is related in the section on the causes of plantar fasciitis.

The onset of plantar fasciitis is gradual over a period of weeks to months and the symptoms initially disappear from time to time. Initially, the sole of the foot only hurts when weight is placed on it. As it progresses, pain in the sole of the foot also occurs in the morning when taking the first steps or after sitting for a long time (so-called start-up pain). This is because the tendon shortens due to a lack of movement, such as when sitting, and is irritated by the subsequent stretching of the foot and toes when walking. In most cases, the pain in the sole of the foot subsides over the course of the day. Even when doing sport, you will initially feel discomfort at the beginning of the exercise, which will decrease as you warm up.

You can often feel the pain when you press the sole of your foot with your fingers. If you are affected by inflammation of the plantar fascia, you will probably find it difficult to stretch your foot and toes towards the back of your foot (dorsiflexion). Speaking of which: plantar fasciitis does not necessarily have to occur on just one foot - in some cases, both plantar fasciae may hurt.

CAUSES OF PLANTAR FASCIITIS

During the rolling motion of our foot, the plantar fascia tenses to stabilize the arch of the foot. At this moment, the tendon attachment under the heel is working at full capacity, and the mechanical load is correspondingly high. Thus, a flexible and strong musculoskeletal system is the be-all and end-all - this is where the deficits usually lie. It is certain that 83% of those affected have shortened calf muscles and cannot perform a deep squat, i.e. the mobility in the ankle joint is restricted. However, it is often not the one malposition that triggers pain in the arch of the foot, but a mix of various overloads and unbalanced training.

"83% of sufferers show shortened calf muscles and cannot perform a deep squat."

Overloading the plantar fascia

A classic cause of plantar fasciitis and later heel spurs is overloading, usually as a result of high athletic exertion. Runners who put their heart and soul into running kilometer after kilometer are predestined for plantar fasciitis. A too rapid increase in training volume or a lack of recovery time after long running sessions can also irritate the plantar tendon. However, a sudden change in training stimulus, e.g. a change to a hard surface (road), can also be a triggering factor for overloading.

Shortened Achilles tendon and/or calf muscles

Plantar fasciitis is often associated with a lack of flexibility. If the Achilles tendon or calf muscles are shortened, the plantar fascia is under constant tension as it is connected to the calf muscles via the Achilles tendon. Basically, the lower the flexibility, the greater the likelihood of suffering from plantar fasciitis.

Muscular deficits

The plantar fascia, Achilles tendon, calf muscles and posterior thigh muscles should be viewed biomechanically as a functional unit. Disorders in one area therefore also affect the other areas. Overloading of the calf muscles can be caused by weak gluteal muscles. A small muscle (calf) then partially takes over the tasks of a large muscle (gluteal muscles). Do you notice that your core muscles are weak? This muscular deficit can be one of the causes of plantar fasciitis, as weak core muscles do not compensate for the force of gravity. The toes claw into the ground to stabilize the body weight in order to maintain better balance. Here too, small muscles (toe flexors) take over the work of large muscles (core muscles). The result: your plantar fascia hurts due to overloading. In addition to muscular imbalances, underdeveloped foot muscles can also promote plantar fasciitis.

Foot malpositions

Excessive pronation of the foot or foot misalignments, such as bowed, flat or hollow feet, can be reasons for inflammation of the plantar tendon. The plantar tendon is permanently under stress due to the misalignment and can overload more quickly. This makes it all the more important to wear the right shoes and insoles to counteract this.

Inadequate shoes

Whether in everyday life due to heels that are too hard or a lack of cushioning in your running shoes - uncomfortable footwear increases your risk of plantar fasciitis.

Other risk factors

Being overweight can promote inflammation of the tendon plate, as the strain on the plantar fascia also increases. However, pain in the plantar fascia also becomes more frequent with advancing age, as tendons gradually lose their elasticity.

TREAT PLANTAR FASCIITIS

What to do when the sole of your foot hurts? With a few tips and tricks, you can treat plantar fasciitis yourself and make sure it doesn't happen to you again:

Introduce a training break

Even if it's difficult: if you go running despite having plantar fasciitis and don't take the pain under your foot seriously, this can make your symptoms worse. Give the sole of your foot time for the fascia to recover and the acute inflammation to heal. Use the time without running to have a professional running analysis, e.g. in our CURREX 5D-Lab. This not only determines the ideal running shoe and the right insole, but also optimizes your running style and identifies your weak points. This can work wonders.

Plantar fasciitis insoles relieve pain

Thanks to the plantar fascia, our body weight is cushioned. This is because our feet are subjected to many times our weight with every step, especially when we walk. Dynamic insoles support the plantar fascia in distributing force. They are often a good supplement for pain relief. From our practical experience in our 5D-Lab analysis laboratory, we can proudly report that the CURREX RUNPRO has achieved very good experience reports.

Stretching the plantar fascia

Low mobility makes you susceptible to plantar fasciitis. This is therefore a good starting point for therapy and prevention. You should therefore aim to increase the flexibility of your calves, Achilles tendons and plantar fascia.

Plantar fasciitis strengthening exercises

Balanced strength training is balm for a healthy musculoskeletal system. To fight plantar fasciitis, add exercises for your foot, gluteal and core muscles to your agenda.

Plantar fasciitis massage

Massage the sole of your foot at least 2-3 times a day, for example with a hedgehog ball, fascia ball or golf ball. There is still no consensus as to whether you should roll over the painful area or avoid it. Decide what feels good for you - the important thing is that you don't feel much pain when massaging.

What are the benefits of massage for plantar fasciitis? In this way, you promote blood circulation in the sole of the foot and relieve the muscles. Standing on an acupressure mat also relieves tension and trains your foot muscles.

Walk barefoot

Let's be honest: how often do you walk barefoot? We often spend hours in tight, sometimes uncomfortable shoes, which puts a very one-sided strain on our foot muscles. Walking barefoot, on the other hand, is very natural for the body and creates new stimuli - so you train your foot muscles and increase blood flow to the affected areas.

Taping plantar fasciitis

Taping for plantar fasciitis gives the foot and arch stability. It reduces the pressure on the tendon when walking, thereby reducing strain and pain in the arch of the foot.

SUMMARY

You can avoid plantar fasciitis and treat plantar fasciitis if you pay attention to the following points and listen to your body:

1. Mobility: Good mobility in the ankle joint is essential. Focus on stretching your Achilles tendon, calves and plantar fascia.
2. Strengthening: Strong foot, gluteal and core muscles are able to cushion and optimally distribute the forces when running. Work against plantar fasciitis and muscular weaknesses with strengthening exercises.
3. Massage: Whether it's a hedgehog ball, fascia ball or acupressure mat - these aids train the soles of your feet, relieve tension and promote blood circulation. Regular barefoot walking also has this effect and should not be neglected.
4. Shoes and insoles: Your shoes and insoles should be tailored to your individual running profile: With the CURREX RUNPRO, your running shoes form a single unit and thus distribute the forces optimally on your foot so that plantar fasciitis never occurs again.