11 Jul 2023

Training for a marathon is no simple feat and it can come with its fair share of emotional turbulence.

When you have the added burden of plantar fasciitis, this can become even more daunting.

Training for a marathon is a huge physical and mental challenge, and managing the pain of plantar fasciitis can create yet another layer of complexity.

In this blog, you'll discover the emotional reality of training with plantar fasciitis as well as what not to do with plantar fasciitis when training for a marathon.

With any injury, it's important to recognize that you may need to adjust your training plan.

Remember: no one knows what works best for your body better than you do.

What Is Plantar Fasciitis?

Plantar fasciitis is a painful condition of the foot that affects millions of people around the world.

It occurs when the thick band of tissue (plantar fascia) connecting your heel bone to your toes becomes irritated and inflamed, leading to sharp pains in the heel and arch area.

The pain usually increases with prolonged standing, walking, or running which can make it difficult to stay active.

Plantar fasciitis can be caused by fast changes in activity, wearing improper footwear, or having flat feet or high arches.

The good news is that plantar fasciitis is treatable with the right steps, but it is imperative to remember what not to do with plantar fasciitis!

What Not To Do With Plantar Fasciitis

Increasing Your Mileage Too Quickly

We know lots of our patients are desperate to reach that extra milestone but increasing your mileage too quickly while suffering from plantar fasciitis can make your condition worse for several reasons.

A sudden increase in mileage puts excessive strain on the plantar fascia. This can lead to micro-tears, worsening the pain and prolonging your healing process.

You're also more likely to fall into bad habits like overpronation (when your foot rolls inward excessively), which can put additional stress on your plantar fascia.

So while it might be tempting to push yourself, rapidly increasing your mileage can also heighten the risk of other injuries such as stress fractures, shin splints, and Achilles tendinitis, which could further complicate your condition.

Therefore, if you're suffering from plantar fasciitis, it's crucial to gradually increase your mileage.

Taking Painkillers To Try And Reduce Your Symptoms

While it may be tempting to use painkillers such as Advil to manage your pain, there are several reasons why this is not the best approach.

Pain is your body's way of signalling that something is wrong. Using painkillers can mask this warning signal, leading you to potentially overexert yourself and cause significant damage to your injury.

Painkiller will never be able to treat your pain at the source of the problem, meaning your pain is always present just subdued. Regular use of painkillers can have various side effects including stomach ulcers, kidney issues, and increased risk of heart problems.

These risks are heightened when engaging in strenuous activities like marathon training.

Instead of relying on painkillers, it's better to focus on proper foot care, and physiotherapy exercises to manage plantar fasciitis.

Ignoring Proper Stretching and Strengthening Exercises

Our patients love to run, so much in fact that they often forget about stretching or strength training to help promote better health and faster recovery times.

A marathon is a physically demanding task that requires considerable strength and endurance. If you're suffering from plantar fasciitis, it becomes even more crucial to incorporate proper stretching and strengthening exercises into your routine.

Without proper stretching, the plantar fascia can become increasingly tight and inflamed. This can make your pain during runs more severe and prolong your healing process.

The added bonus of incorporating these techniques into your regime is they are not only a coping mechanism for your pain but can actually improve your running performance.

Now you're interested!

Therefore, incorporating appropriate stretching and strengthening exercises into your training regimen is crucial when attempting new personal bests and dealing with plantar fasciitis.

What You Can Do To Help Training With Plantar Fasciitis

Shockwave Therapy

This state of the art treatment works by delivering pulses of energy to the injured area, stimulating the body's natural healing process.

This form of treatment is found to be effective in reducing pain caused by plantar fasciitis. It can also make it easier to maintain your training regimen without discomfort, meaning you don't have to miss out on your training goals.

The shockwaves stimulate blood flow and promote the formation of new blood vessels, facilitating faster healing of the damaged tissue.

Unlike surgery, this is a non-invasive treatment, meaning you won't have to deal with a long recovery period or risk of infection. Making it a great option for athletes who want to get back to their training as soon as possible.

We now offer this revolutionary service and you can now schedule a Free Shockwave Assessment to help determine whether this treatment is right for you!

Our shockwave therapy sessions usually last around 30 minutes to an hour, making it one of the fastest treatments available to athletes.

We are currently extremely busy across our all four of our clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we don't have many spaces left, so act fast.

Do not miss out and Arrange Your Free Shockwave Assessment NOW.

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog - 12 Ways To Soothe Sore Feet

Read our blog - What's Overstriding, And Why Can It Be A Problem For Runners?

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Marathon Training – What Not To Do With Plantar Fasciitis