A dip in desert morning temperatures down to 62 degrees indicates fall is near and the running season has arrived in Arizona. A common injury for experienced and new runners is plantar fasciitis. It can be described as an irritation or inflammation of the thick tissue on the bottom of the foot. The common complaint associated with the injury is pain in the heel as if it is bruised or the sensation of walking on marbles when first getting out of bed in the morning. If you have just started running or are ramping up for a marathon you will want to pay attention to the advice that follows

Five tips to prevent plantar fasciitis.

Cross train: For experienced runners, mileage adds up as does age.  There is a certain amount of elastic properties that are lost in the plantar fascia.  Without proper cross training and rest periods the plantar fascia can begin to rebel and become inflamed.

Start small: For the beginner runner, it’s very important that you start small and make sure you have the right shoe for your weight and foot type (foot types: rigid with a high arch and tend to be more supinated are at highest risk for developing plantar fasciitis, neutral foot with a medium high arch, and flat footed with really no arch.  The latter rarely experiences plantar fasciitis.

Be aware of sudden changes in terrain: No matter who you are, be careful of sudden terrain change.  In my years of being a Physical Therapist going from running on firm terrain to running on sandy or dirt terrain changes the intrinsic mechanics of the foot significantly which puts a much greater stress on the plantar fascia. Break in the new terrain like you would a new shoe.

Gradually increase distance, grade and other variants: As with terrain change or footwear change, adjust distance, pitch of road, and grade of road in realistic increments and gradually over time.

Be aware of salesman selling you unnecessary orthotics: Please decline using an orthotic just because a store salesman says you need one.  The only time you need an orthotic is if you already present with foot and leg or even lower back symptoms and a corrective orthotic is used; not an orthotic that is molded to the existing shape of your foot and costs $300.00 to $600.00.  An uneducated person issuing an orthotic can really set you back a long way!
—Brad Senska
Brad Senska graduated from ASU in 1990 with a B.S. in Applied Physiology.  In 2001, he earned his Doctorate in Physical Therapy.  He has owned and operated Senska Physical Therapy, Inc. in Cottonwood, Arizona. Senska, an accomplished athlete, is currently writing and publishing self help books for injuries afflicting single and multi-sport endurance athletes. He can be contacted at www.packmonger.com.