The Bane of Runners Everywhere...

PLANTAR FASCIITIS : The worst two words in a runner’s repertoire which bring aching heels and arches, painful steps when you get out of bed, and a throbbing pain that can extend through your whole foot.  Plantar Fasciitis is a common injury in long distance running and occurs when the Plantar Facia Ligament (which runs from your heel across the bottom of your foot) becomes over stretched and develops small tears. Often over-pronation or collapsing in on your arches is a cause.  This can sideline a runner for months and develop into a chronic problem.

To avoid this painful condition it is imperative to keep your ligaments stretched out and protected.  Wear proper shoes that counter pronation or inserts that prevent your foot from collapsing in.  Make sure to stretch your feet out before and after long runs.  If you start to feel even slight pain, rest for a few days and stretch or ice your foot.  For more information and preventative exercises check out this article at herfitnesshut.com.