Running surfaces to avoid plantar fasciitis
So each of these three directions of movement stretches the plantar fascia and cures the plantar fasciitis. Avoid running on surfaces:
- On a slope, therefore, up and down
- Irregular, i.e. in the forest, uneven or rocky paths
- Very hard, like bitumen or asphalt
- Slippery, like icy roads
- What remains is an earthy or grassy surface, flat and unobstructed. This is ideal to prioritize, but it is not always possible.
Determine your running goals
If you occasionally run for fun, you may continue to play the sport with an injury without long-term consequences. However, in other cases, continuing with running exercises while trying to heal can create a risk of permanent tissue damage, chronicity, which can lead to recurring and permanent foot problems. If you have recurring problems, you may not be able to run.
Most runners are routine people. Day after day, we walk the same routes, on the same side of the road, in the same direction, for the distance that matches our training schedule. Knowing what helps or hurts the plantar fascia in your routine can be the difference between running and limping. So, it's best to determine your running goals and adjust your training schedule based on your heel injury healing.
Listen to yourself! Your body and your aches are your best indicator: higher or stable morning pain is negative, while decreased pain is a sign that you are on the right track.
The importance of the shoe
My recommendations in a case of plantar fasciitis:
- Stability motion shoe
- A decrease in the flexibility of the sole, which is more rigid and less permissive
- A heel raise, commonly referred to as a drop, of at least 10mm
- A shoe with a lower minimalist index of < 50%.
- N.B: These are personal, professional recommendations and do not apply to asymptomatic runners (without heel pain). The goal here is to reduce the strain on the heels during activity. Once healing is complete, and a strengthening program has been completed, it is possible to gradually return to the runner's shoe of choice.
The types of shoes used may also put you at greater or lesser risk of developing heel pain. It goes without saying that your shoes are adapted to your specific biomechanics of running. A gradual transition to the type of footwear described below is part of a comprehensive treatment plan.