As a female runner, the feeling of the pounding of your feet on pavement or trail, the heat in your chest, and the high after is unmatched. . But when injury gets in the way, it can derail your plans for getting in that daily run for the mental and physical benefits.
Plantar fasciitis is a common running injury and even more common for female runners. In this blog, we’ll delve into what plantar fasciitis is, why it affects female runners, and how you can manage or prevent it. Plus, we’ll highlight some resources available at the Resilient Women’s Health: the only Women’s Orthopedic & Sports Medicine Clinic in Wexford, PA to help you get back on track.
What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to the toes. It plays a vital role in supporting the arch of your foot and absorbing shock when you walk or run. However, excessive stress or overuse can lead to tiny tears in the fascia, causing pain, swelling, and stiffness.
For runners, this injury is often most noticeable in the morning, when the first few steps after waking up can feel like you just stepped on your child’s or grandchild’s lego. As the day goes on and the foot loosens up, the pain may decrease, but it can return after running or standing for extended periods.
Why Are Female Runners More Susceptible to Plantar Fasciitis?
Anyone can develop plantar fasciitis, but female runners may be at a higher risk due to differences in anatomy, hormones, childbirth, and societal factors:
- Biomechanics: Women tend to have a wider pelvis and different leg mechanics compared to men, which can alter the way they walk or run. This can place extra strain on the feet, particularly the plantar fascia.
- Hormonal Changes: Women go through hormonal fluctuations during menstruation, pregnancy, and menopause that can affect the ligaments and tendons in the body, potentially leading to weakened foot structures and a higher risk of injury. Unfortunately, we have not done much research on the effects of hormones on women’s pain, but a recent research study shows that females are at a greater risk for muscle and joint injury during their luteal phase, when progesterone is high and estrogen is low (1). Menopause is also another time when plantar fasciitis can pop up due to declining estrogen levels.
- Decreased Activity Levels: Many women’s activity levels fluctuate due to increased demands of caregiving, pregnancy, and increased pressure on women to take over the mental and physical load of households. Declines in activity can lead to weakening muscles and then irritation of the plantar fascia when activity then ramps up.
- Childbirth: Changes in the abdominal wall and pelvic floor can play a big role in developing any muscle or joint issue, including plantar fasciitis. These changes can affect women even 5 to 30 years after childbirth. Unfortunately, our cores do not regain proper function after childbirth unless we properly train them.
Symptoms of Plantar Fasciitis
The most common symptom of plantar fasciitis is a sharp, stabbing pain in the heel or the bottom of the foot. This pain is often most intense in the morning or after long periods of sitting or standing. Other symptoms may include:
- Swelling or tenderness in the heel area
- Pain that worsens with activities like running or climbing stairs
- Difficulty walking or standing for long periods
Treatment Options: Sports Medicine & Injury Treatment
When dealing with plantar fasciitis, timely intervention is key to recovery. Fortunately, various treatment options are available, and working with a qualified sports medicine professional can make a significant difference in your recovery journey.
At Resilient Women’s Health: the only Women’s Orthopedic & Sports Medicine Clinic in Wexford, PA, our team specializes in treating injuries like plantar fasciitis with individualized care for women. Treatment options include:
- Rest and Ice: Reducing physical activity and applying ice to the affected area can help minimize inflammation and relieve pain. This only helps in the short term and will not fix the cause of the issue.
- Physical Therapy: Our physical therapists do a detailed assessment, including hormonal imbalances, lifestyle, and core strength and coordination. We then typically use manual therapy including massage and scraping to calm down the tissue, address any hormonal imbalances (see below), and give progressive strengthening exercises for the calf muscles, hip and core to get you back to running without pain.
- Addressing hormonal issues: with supplements, lifestyle changes including sleep, stress, and diet management
- Orthotics: Custom insoles or arch supports can correct foot alignment, providing better support and reducing pressure on the plantar fascia.
Prevention: How to Avoid Plantar Fasciitis
While plantar fasciitis can be a frustrating condition, there are steps you can take to prevent it from occurring or reoccurring:
- Wear Proper Footwear: Invest in running shoes with good arch support and cushioning. We love brands like Asics, Brooks, and New Balance.
- Warm-Up and Cool Down: Always warm up before your run and cool down afterward. Active movement is best to warm up and stretching can help after your workout to prevent injury.
- Cross-Train: Incorporating different types of workouts into your routine, such as cycling , swimming, or yoga can reduce the strain on your feet and provide a balanced exercise regimen.
- Strength training: Don’t just run. Strengthening the core (including the hips, abdominals, and pelvic floor), calves, and feet can help to prevent plantar fasciitis.
- Listen to Your Body: If you begin to feel pain in your feet, take a break and walk.
Women’s Health Near Me: Get Help Today
If you're experiencing pain from plantar fasciitis or other sports injuries, it’s important to seek professional care to prevent the condition from worsening. At the Resilient Women’s Health, the only Women’s specific Orthopedic & Sports Medicine Clinic in Wexford, PA, we specialize in treating female athletes and helping them get back to doing what they love. Our compassionate team offers comprehensive assessments and personalized treatment plans designed to address the unique needs of women’s health and sports medicine.
If you’re ready to stop googling how to fix your issue and learn your next best step to getting back to pain free running, book a free consult with us today.