Plantar fasciitis after training is a really uncomfortable injury. Feeling a throbbing pain at every step is never a tasteful dish, and it will easily ruin your training sessions if you know that’s coming next.
Next, we will quickly see what this pathology is about and then get fully into the causes that cause it. Knowing this will give us good clues on how to prevent its appearance.
What is plantar fasciitis?
Plantar fasciitis is inflammation of the fascia on the bottom of the foot. This fascia is an elastic tissue that extends from the heel to the base of the toes. Its task is to keep the arches of the foot correctly in place and limit the mobility of all the structures that compose it.
As you can see, it is an essential fabric, which exerts its function at every step we take. It does not contract voluntarily, but the sole’s flexion and extension movements are constantly shortening and lengthening it. This means that you are supporting all the tension in your body and constantly distributing your forces.
When the dreaded plantar fasciitis appears after training, or in any situation, what the patient will mainly feel is pain. We speak of a pain located in the foot’s sole, commonly near the heel, which will worsen with each step.
When it occurs with inflammation, we will also notice the swollen, reddened area, sensitivity to the touch, and possibly increasing temperature. The functional limitation that it will cause will be directly related to the pain since whenever we try to extend it, we will notice punctures. This will make us limit ourselves and try not to make this movement.
Plantar fasciitis after training
Being a tissue that works when we put the foot on the ground and lift it, one of the most frequent ways to suffer plantar fasciitis is after training. It is as if we were working really hard on a single muscle for a long period of time.
If we suffer the injury, it will be tough for us to lead a normal life due to its location. Possible causes of plantar fasciitis after training are as follows:
- Overexertion. As we have said, the time may come when, due to too intense or prolonged sessions, the tissue suffers. Therefore, those training routines whose basis is to walk or run with intensity or for a long time will be the main cause of this injury.
- Biomechanical factors. Second, the injury can be favored if we play sports while we have certain factors that predispose us. An example is plantar arches less pronounced than normal, that is, drooping; It can also occur if the footprint is incorrect —whether we tread a lot on the outside or inside— or if too much weight goes to the front back. Any such alteration will cause the fascia to be tightened excessively or incorrectly.
- External factors. This includes wearing shoes that are not suitable for the sport in question, for example, or always running on hard surfaces. We must ensure that we always use the correct sports equipment and practice sports in an environment that is as least harmful as possible.
- Lack of rest. If we chain many sessions every day, we predispose ourselves to suffer an injury of this type, among many others. We must leave rest days in between, or at least intersperse training sessions from other sports from time to time.
A complicated injury
It is important to try to avoid falling into these possible causes of plantar fasciitis. In addition to those already mentioned, it must also be added that being overweight adds pressure on the area and predisposes to suffering this injury, as detailed in a study published by the Journal of Medical Sciences of Pinar del Río.
Given this, it is essential to avoid injury. It is really limiting on a day-to-day basis because it takes time to treat and even longer to heal fully.
Likewise, we must prevent it because research confirms that if we suffer it several times or it becomes chronic, it can lead to worse problems, such as heel spurs.
For all the above, calculate well the training sessions and their frequency. Also, make sure to perform the movements in the most biomechanically correct way and always use sports materials adapted to your favorite discipline in a non-harmful environment.