So here's the dealio: plantar fascia pain / plantar heel pain can be a BUTT to get rid of.

An unfortunately the internet insists on telling you that smashing your foot into a tennis or mobility ball is the solution.

While that may help for 10-15 minutes, it's not an actual cure. (kind of like foam rolling your ITBand...hmmm? a pattern perhaps?)

And I know that as mileage is increasing for a lot of runners, plantar heel pain (formally known as plantar fasciitis) is popping up, too.

So here are some exercises I've put together to help incase it feels like your long runs are destroying your feet:

NERD ALERT: I find this next part fascinating...

I know I've talked about this before, but as physical therapy and running research continue and improve, we're realizing the plantar fascia is more like giant tendon along the bottom of your foot. (kind of like how your ITBand is a giant tendon running down the side of your leg.)

...and interestingly enough...

both of these tendons require "maximum torque" isometrics (think: wound up tight and holding that position) at the beginning of rehab followed quickly by "maximum load" exercises (think: heavy, slow, controlled strength exercises).

And in both cases, rehab for both these issues ENDS with plyometrics to make sure that each can handle the full impact of returning to run.

So putting this song on repeat:

We start with isometrics or easy "hold this body weight position" to manage pain and start with easy loading. We move to harder, weighted exercises to build strength. And end with explode-y, power-type exercises to really make sure you can run again.

Why the cross analysis of 2 entirely different running injuries?

Because I really want to draw your attention to where running and rehab research is MOVING to. It's NOT staying in "stretch and roll things out" passive-treatment mode.

We're getting smarter and moving faster towards "load this tissue up as much and as quickly as possible, SAFELY!" in order to keep you running and get you back to running your normal mileage.

Because I see what's trending and I see "top videos" or recommendations and I want you to know what the latest and best research says.

You might also notice that this current blog post is previously from February. That's due to 2 things.

1) I recently did a week devoted to shin splints (which you all seemed to really like!) and there were several requests for plantar heel pain videos. And as the research hasn't changed in the past 6-12 months, and not many of you read that blog ;)...I thought I'd offer that one up again for your perusal now because it's more relevant.

2) You'll be getting this email after I'm already back, but I'm traveling to see family and to check on a specific family member after a semi-scary car accident. Everyone's ok, but car accidents are the gift that keep on giving really cruddy, painful gifts.

So not to worry, back to more-normal content next week! And until then running fit fam...

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Clearing up plantar heel pain doesn't have to HUGE mystery. Start here with exercises that running research KNOWS will work and get you running again pain free:

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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