Respect your Plantar Fascia or Else!
"I've got the plantar fascitis” is not an uncommon statement uttered amongst runners huddled around an aid station. It presents as pain in the underside of the heel or arch of the foot. If left untreated, it can lead to bone spurs, tears, or even rupture of the plantar aponeurosis, which happened to me. Read my story here. Additionally, the hip, back, and knee may become injured as they work hard to compensate for an ineffective plantar aponeurosis. I can also personally attest to that!
The plantar aponeurosis or fascia is usually not the only structure inflamed or injured when a runner has foot pain. Often, the intrinsic muscles of the foot are inflamed as well. And indeed, not all foot pain or heel pain is plantar fasciitis, even if Dr. Google diagnosis it. Always seek advice from a medical professional such as a physical therapist to evaluate and treat your foot pain.
But what is this plantar structure, and why is it important? It is a fibrous band that spans the bottom of your foot. It connects your rear foot bone (calcaneus) to the end of your long foot bones (metatarsals). It is more complicated than this, but I'm attempting to keep this explanation brief.
The plantar aponeurosis commands respect because it supports your weight and is critical for a safe and efficient running form. When you run or walk, the aponeurosis prevents your arch from collapsing. It attenuates the forces of your body weight and the ground, and when you are running, those forces are anywhere from 3-6 times your body weight!
The plantar aponeurosis is also critical to the timing of your foot movement when you walk and run, from the moment your foot hits the ground to when it pushes off. Think of this aponeurosis like the air in a bike tire. The tire supports the frame and absorbs shock as it travels over various surfaces. The ride is rough, and the bike is difficult to steer if it is too low on air. Running on an inflamed or dysfunctional plantar aponeurosis is like driving a car or riding a bike with a flat tire.
Like most running injuries, plantar fasciitis is typically due to a combination of factors. Below are some that contribute.
too much pronation or not enough pronation
rigid foot (high arch, poor foot mobility)
tight calves/achilles tendon
poor neuromuscular skills required for running
weak or un-plugged calf, hip or knee muscles
Take it from me; just like driving or biking with a flat tire, running with one is a terrible idea. Take foot pain seriously and consult a physical therapist, preferably one who specializes in running. Coach Amy evaluates and treats foot pain based on a biomechanical model which focuses on the cause and prevention.
You can follow Coach Amy’s experience with a plantar rupture on Instagram @coachamypt or subscribe to her running blog, Diary of a Happy Runner.