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How to cure plantar fasciitis
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If you're a runner, aerobics enthusiast, or devotee of almost any fitness activity other than yoga, you probably have or will experience plantar fasciitis. It's no fun; it has been known to sideline professional athletes and weekend warriors for weeks or months at a time. It's been called the “flip-flop disease” and “dog's heel”, but whatever you call it, when you get it you want the cure. Fast.
So what exactly is it? It can be identified by a burning type pain on the bottom of the foot. It's generally located just where the heel bone intersects with the arch. The plantar fascia is a band of tissue that runs across the bottom of the foot, from the heel up to the toes. One of its purposes is to act as a kind of shock absorber. Obviously, running on concrete puts your feet in harm's way more than gravel trails will. Plantar fasciitis occurs when one or more small tears happen. This is generally the result of a sudden sharp change in direction or intensity, although overuse is sometimes the culprit. The risk is greatest in the morning, particularly when you haven't stretched.
If you take this ailment to the doctor, chances are the treatment will be aspirin, ibuprofen, steroid injections, or something similar. The problem here is that these remedies treat the pain, not the problem. This is not exactly what you want.
A progressive thinking doctor will recommend a night splint. Now this is getting closer to a real solution. To understand how this works, I'll pass along my personal experience. About ten years ago I had a bad case of plantar in my right foot. To add insult to injury, it was really getting in the way of training for the Houston marathon.
I was whining to a friend in my running club (Bay Area Running Club) and he told me to talk to his wife who was an aerobics addict who had cured her own case not too long before. So I did; and this is what she told me. It's important to understand that all connective tissues contract and repair themselves as we sleep. The plantar fascia is no exception. And what do 99% of people do when they wake up at the insistence of the alarm clock? They stand up and put their full weight on their feet as they shuffle off to the bathroom.
All that repair done to the plantar tears during the night? It just ripped again due to the combination of weight and contracted 
tissue. That is why people experiencing this ailment complain that the pain is worse in the morning and lessens during the day. It makes sense because continued movement stretches it out. So what's the cure? Simple. When you first wake up, massage the bottom of your afflicted foot (or feet if you've got the double-whammy) for a good five minutes, no matter how strongly the call of nature is. This will warm up, stretch, and loosen up the plantar so that the nocturnal repair work will work in your favor. Use your fingers, or better still, use a massage tool like “The Stick” or the “Runner's Foot Massager”.
When you do get out of bed, have a pair of soft, supportive slippers or something similar to wear, especially if you have tile or laminate floors. By following this regimen my plantar fasciitis was completely gone in a matter of three weeks. And I had a good marathon.
To minimize your chances of getting plantar in the first place:
- Wear supportive running shoes that fit your body and stride type.
- Always stretch before running especially when your worlout is going to be trail running or hillwork.
- Take it easy when you get out of bed, especially the day after a hard workout.
- Use massage tools regularly, like “The Stick” or the “Runner's Foot Massager”. Pamper yourself; your body will thank you for it.
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