Possible Diagnosis: Plantar Fasciitis

Symptoms

• Sharp, stabbing pain in the heel or arch of the foot, especially noticeable with the first steps in the morning or after long periods of rest.

• Pain can worsen after prolonged activity, especially running or standing for long periods.

• Tenderness when pressing on the heel or the arch of the foot.

Causes

Plantar fasciitis is caused by inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes. It is common in athletes who do a lot of running, jumping, or walking on hard surfaces.

• Overuse: Repeated strain from running or jumping can cause microtears in the fascia.

• Poor foot mechanics: Flat feet, high arches, or an abnormal walking pattern can stress the fascia.

• Inadequate footwear: Shoes without proper arch support can increase the risk.

Where It Occurs for Track & Field Athletes

• Distance runners are particularly at risk due to the repetitive impact on the heel and foot arch.

• Jumpers (long jump, high jump, triple jump) may also suffer from plantar fasciitis due to the high forces generated during takeoff and landing.

Rehabilitation Phases

Phase 1 (0-2 weeks)

• Goal: Reduce pain and inflammation, promote healing.

• Rest and Ice: Rest from aggravating activities and apply ice to the heel for 15-20 minutes, several times a day.

• Stretching exercises: Begin gentle stretching of the calf muscles and plantar fascia using a towel stretch.

• Footwear adjustment: Use arch supports or orthotics to relieve pressure on the fascia.

• Massage: Self-massage with a tennis ball or frozen bottle under the foot to alleviate pain.

Phase 2 (2-6 weeks)

• Goal: Restore flexibility and introduce strengthening.

• Calf and foot strengthening: Start exercises like towel scrunches (gripping a towel with toes) and heel raises to strengthen the foot muscles and Achilles tendon.

• Eccentric heel drops: Focus on slowly lowering the heel off a step to strengthen the Achilles and plantar fascia.

• Foot mobilization: Gentle mobility work for the foot and ankle to increase flexibility.

Phase 3 (6-12 weeks)

• Goal: Return to sport-specific training while preventing recurrence.

• Gradual return to running: Start with walking, then progress to short bouts of running, monitoring symptoms.

• Plyometrics: Introduce gentle plyometric drills like jump roping or bounding, ensuring the foot is adequately supported.

• Continued foot strengthening: Maintain exercises to keep the plantar fascia strong and flexible.

Prevention Tips

1. Proper Footwear: Use shoes with appropriate arch support and cushioning, particularly when running on hard surfaces.

2. Regular Stretching: Stretch the calf muscles and plantar fascia regularly, especially after running.

3. Strengthening Exercises: Include exercises like heel raises and towel scrunches in your routine to prevent overloading the fascia.

Exercise Videos