A smart way to find out if someone is a regular runner without directly asking him – should it ever be necessary – is to mumble the words "plantar fasciitis" and watch them respond. While non-runners look confused and ask you to explain themselves, runners become pale and begin to involuntarily stretch their calf muscles.
Plantar fasciitis is one of the more unpleasant injuries a runner can catch. It takes weeks or even months to heal completely, and every step of the waking becomes a painful experience.
To reduce the risk of Coach readers suffering from these nasty injuries, we have Tim Wright, a sports physiotherapist and the creator of The New Service of Virgin Active Beyond Movement, who Diagnosis, treatment and prevention of plantar fasciitis comprehensively and sincerely explained.
What is plantar fasciitis?
"Plantar fasciitis is a congestion injury caused by repeated overstretching of the plantar fascia ̵
"This leads to a possible inflammation and thickening of this tissue. Plantar fasciitis is the most common cause of heel pain, but can often be mistaken for the diagnosis of Achilles tendonitis.
What are the symptoms of plantar fasciitis?
Pain. Terrible, terrible pain that makes you gasp when you get out of bed in the morning, as Wright explains.
"The symptoms of plantar fasciitis consist of a gradual onset of pain under the heel that may radiate forward into the arch of the foot. When pressing in, the sole of the foot and the inside of the heel may be sensitive. It can be difficult to completely carry or walk your weight.
"This can be anything from uncomfortable to very painful How bad is it damaged.
The pain is especially bad in the morning and lasts a bit the whole day.
"In the morning, it's usually worse because the foot was in a relaxed position all night, and the plantar fascia shortens temporarily. Running around normally relieves the pain as the tissue warms up and gradually expands. Movement after a period of inactivity can also trigger pain.
What Causes Plantar Fasciitis
Like most common running injuries, including shin splints and runners' knees, plantar fasciitis is most likely to upset its ugly head, increasing the activity you perform, for example, with a marathon training plan.
"Overstressing the plantar fascia on the heel bone can inflame and become painful," says Wright.
"Most commonly inflammations are due to poor core stability and tense muscles in the feet and legs (especially Achilles tendon, calf and thigh muscles), leading to a biomechanical imbalance, especially in the lower legs.
" In sports, running is more common Although overuse is ultimately the cause of injury, there are a number of factors that can increase the likelihood of development, including over-pronation (excessive foot-roll when landing), high-arched foot, tight calf muscles, poor footwear, Overweight and overweight previous injury to lower leg. "
How do you treat plantar fasciitis?
Although it is annoying when you miss the training days, if you have a plantar fasciitis, you will have little trouble choosing a vital rest. because it makes walking very painful. Stretching exercises (see below for five types of plantar fascia) and taping can relieve the pain.
"According to research, plantar fascia stretching brings significant improvements in pain, movement, and increased physical activity," says Wright.  How to roll the plantar fascia
If you have been struck down with plantar fasciitis, rolling becomes an integral part of your everyday life. As Wright suggests, you can use a fairly low tech technique with what you use for your rolls – just take a can of beans out of the closet. Other options that you might need to hold in your hand include a rolling pin (then wash it well), a golf ball or a frozen water bottle, which has the additional benefit of making you feel comfortably cool on your inflamed foot.
Buy rolls that are perfect for rolling the arch of the foot. A massage ball roller is ideal for this. Ignore the fearsome, spiky options and get a solid, smooth ball that makes it easy to roll up and penetrate the tissue. There are also small castors for the foot, which are far better than using a full castor.
None of these roles is expensive, so if you roll twice a day, this can be a worthwhile investment. Get a special role. Here are some great options that can help you change from a ten.
Buy PROTONE Lacrosse Ball at Amazon | £ 6.99
Buy ResultSport Nano Foot Scooter at Amazon | £ 7.38
How to Avoid Plantar Fasciitis?
Injuries such as plantar fasciitis are one of the reasons why it is important to do more than run in marathon training. Strength training that targets the muscles in the lower body and improves your flexibility helps you avoid it.
"Focusing on lower leg flexibility and strengthening the leg and hip muscles helps," says Wright. "Frequent sports massages can also help to carry without excessive weight.
" If you have a biomechanical screen with a licensed physiotherapist or registered chiropodist, you can also avoid the injuries.
How much difference can make the right shoes or insoles make plantar fasciitis?
Wearing suitable equipment can help tremendously if the danger of plantar fasciitis is avoided.If you have real problems with the injury, it is wise to look to get advice from an expert on shoes.
"First you should tape it and then slowly insert an orthotic and liner gel." "It is best to seek professional help from a physiotherapist or chiropodist
How long will plantar fasciitis keep you from running?
One reason that plantar fasciitis is such a brutal injury is the way it can stay for weeks or more, months, ready to knocking you down as soon as you think you are finally clear. It is important for you to rest when you feel the pain for the first time there They can be excluded for up to a year if you aggravate the injury.
because then it is much harder to solve and can be persistent – sometimes it takes six to twelve months to reach a complete solution, "says Wright.
Five Steps to Preventing and Treating Plantar Fasciitis [19659037IfyouhaveeverhadthemisfortunetosufferfromplantarfasciitisyouwillknowthatyouaredoingeverythingyoucantorelievethepainThesefivefeetofArthritisResearchUKcreated in collaboration with the Chartered Institute of Physiotherapy, are a great starting point.
Stretch Achilles tendon and plantar fascia
Loop a towel around the ball of the foot, pulling your toes toward your body, holding your knee straight, holding it down for 30 seconds Repeat three times on each foot  2. Plantar Fascia stretch
Sit down and place your foot on a round object (try a can of beans) the bow for a few minutes in all directions. Repeat at least twice a day.
. 3 Towel pickup
Sit in front of you on a chair with a towel on the floor. Keep your heel on the floor and lift the towel between your toes. Repeat ten to 20 times. If you can handle this, add a small weight to the towel.
. 4 Plantar Fascia stretch
Sit down and bring one foot up and over your other knee. Grab the toe base and pull it back towards the body until you feel a comfortable stretch. Hold for 15-20 seconds. Repeat three times.
. 5 Wall Punch
Standing in front of a wall, place both hands at shoulder height and place one foot in front of the other. The front foot should be about 30 cm from the wall. Bend the front knee and the back knee straight and bend it towards the wall until the calf feels tense in your back leg. Relax and repeat on each page ten times.
Repeat this stretch, but pull the back foot slightly forward so that the back knee is slightly bent. Repeat the process ten times on each side.