Healing That Heel Pain

Plantar fasciitis is an inflammation from microscopic tearing of the plantar fascia. It is the most common chronic running injury, and one of the most painful. The plantar fascia is the dense, fibrous connective tissue at the bottom of the foot that connects the toes and the heel. Sufferers typically feel a burning pain at the bottom of their foot or in their heel. Left untreated, plantar fasciitis can cause tremendous pain and will seriously compromise the quality of your running.
Plantar fasciitis is most often caused by overpronation. This occurs when the foot strikes the ground with the heel then rolls too far inward toward the toes, causing the arch to collapse too far downward. Other causes include tightness of the foot and calf, improper training, stress on the arch, weakness of the foot, ill-fitting shoes, overuse, or structural problems such as high arches or flat feet.
Pain in the plantar fascia area is not unusual during running, especially with long-distance training. However, if that pain starts to become chronic, you need to get medical attention. A typical warning sign that you might have plantar fasciitis is when you feel a sharp or burning pain at the bottom of your foot when you first get out of bed in the morning. The pain usually mellows as your body warms up, but will recur whenever your foot rests for an extended period.
While it is possible to continue running with plantar fasciitis; if you have a high tolerance for pain but the condition will not go away unless you stop. If you start treatment early enough, you can be back on your feet in a couple of weeks. If not, you might as well put those running shoes in storage.
Treatment for plantar fasciitis depends a lot on the root cause. If you have a structural problem, you'll need to consult with your physician for the best treatment advice. In some cases, using orthotics or switching to a motion-control shoe is all it takes. In more severe cases, night splints (which immobilize the foot during sleep), strapping or even surgery could be necessary.
Most cases can be remedied conservatively. Because plantar fasciitis is aggravated by direct stress, and we put stress on our feet constantly during our day, it's important to stop or significantly decrease your running. Your doctor will probably tell you to treat the inflammation with ice (normally at least 15 minutes at a time) and/or nonsteroidal anti-inflammatory drugs like ibuprofen. Talk to your physician for the best dosage.
Once the pain has subsided, it's normally recommended to begin a regimen of stretching and strengthening to prevent future episodes. The following exercises can be helpful:

Stand with your hands against a wall. With one foot forward and the other back, press against the wall, shift your weight over your front foot and straighten your back leg. As you're doing this, keep the heel of your back foot flat against the floor so that you can feel your heel, Achilles' tendon and calf stretching. Repeat with the opposite leg. Stand on a step with the back two-thirds of your foot hanging off. Slowly lean forward and bend your ankles until you feel a steady stretching of your heel, Achilles' tendon and calf. Hold for 10 seconds, flex and repeat.
Place a towel on the floor and stand at one end. Curl your toes repeatedly to grab and draw the towel to you until the entire length is beneath your feet.
Place 10 marbles on the floor next to a coffee cup. Keeping your heel on the ground, grab the marbles one by one with your toes and drop them into the cup.
As with any injury, you should consult a physician who specializes in sports medicine for the most effective means of treating your individual case. Plantar fasciitis can seriously affect your ability to enjoy running, but with timely, conscientious care, you can recover without any long-term problems.

Good Luck and Great Runs