Planter Fasciitis is caused due overuse of those heel muscles. According to Mayo Clinic, Planter Fasciitis cause pain and inflation of a thick band of tissue called the planter fascia. It run across the bottom of your foot and connects your heel bone to your toes.
Plantar fasciitis is one of the most common causes of heel pain.
Planter Fasciitis is caused due to increase in load on the heel. It is also caused due to a rise of running intensity.
Symptoms of Heel Injury
- Swelling in the heel.
- Pain while walking or during exercise.
- Heel pain due to standing for a long time.
Causes of Heel Injury
1. Due to over-training
Over-training is the major cause of injury. So plan a proper workout routine according to your present condition.
Never over-train if you miss any day of your workout routine.
Stay away from over-training and it will keep you away from a heel injury.
2. Running on the hard or uneven surface
Running surface is important that we have to care. Before selecting your practice area, you have to take care of two things.
First, choose a ground or terrain where soft soil is present. If you train on the hard concrete road then you at highest risk to get injured. Secondly, don’t run on the uneven surface.
Running on uneven surface increase the wear and tear of the muscle. So avoid running on hard or uneven surface,
3. Worn out or poor quality shoes
It is always recommended to change shoes after running 500-600 miles on that shoes. Cushions of these shoes get destroyed. So avoid wearing worn shoes.
If you want to start running, then select the best shoes according to your leg type.
Running shoe companies provides the best shoes suitable to everyone. So never compromise on the quality of shoes.
4. Increase in speed or long intervals
During training, it is important to run a slow pace.
You should run slower than your marathon race pace. It will keep you away from overuse and over-training of muscle. So don’t increase your pace suddenly. Increase your speed slowly and steadily.
Don’t force yourself to give a sudden blast of energy and cover a long distance in few minutes, if you are habitual to it.
Also, increase your long interval slowly. Increase the running distance by 20% from previous week training.
If you ran 10 km last week, then you should increase 2 km more in next week. Never exceed this and you will be safe from injury.
Treat Heel injury with RICE Therapy.
Know more about Tips to prevent injury