Plantar fasciitis and knee pain are two things a runner never wants to deal with. Both can be devastating to training, and both can take a lengthy amount of time to heal. Can one lead to the other? Does plantar fasciitis cause knee pain?
What is plantar fasciitis?
Plantar fasciitis is a condition caused by injury to your plantar fascia. The plantar fascia is a ligament on the bottom of your foot that connects your heel to your toes.
Tight calf or Achilles tendons
How can you prevent/treat plantar fasciitis?
- Choose soft running terrain if possible
- Wear appropriate shoes
- Limit mileage increases to 10% weekly
- Application of ice
- Shoes with proper arch support
- Avoid flip flops
- Steroid injections
- Shock wave therapy for severe cases
Stretching is the first line of treatment for plantar fasciitis. Do it first thing in the morning before you even get out of bed. Use something round and firm like a tennis or golf ball, and massage the bottom of your heels before walking on them.
Even if only one heel is bothering you, massage and stretch both of your heels. After massaging your heels, you can move on to stretching.
Selection of shoes with appropriate arch support and NSAIDS can also aid in recovery. For bad cases of plantar fasciitis, you will need to see a physician. You may need advanced help in the form of orthotics, injections, or even shock wave therapy.
Lastly, you will have to reduce your running for a while. While it will be frustrating, it is best to rest or find other avenues for activity. Swimming is a nice non-weight bearing activity option that allows your heels to rest.
If you try to run through a case of plantar fasciitis, you will undoubtedly find yourself with knee pain. You will also make the injury worse and delay appropriate healing.