The thick tissue connecting the heel bone to the bones near the toes is called the plantar fascia. This gets inflamed and swollen from repetitive small tears, irritation and overstretching. Pain develops in the bottom of the foot and is worse in the morning and when first starting a run. It lessens while running but quickly worsens toward the end and afterward. As with other overuse injuries, sudden increases in mileage or hills may play a role.
Treatment again begins with a decrease in running until symptoms improve.
Ice massage, stretching and anti-inflammatory medications are useful in decreasing pain and inflammation. Gel heel cups in both shoes relieve tension on the plantar fascia. A flatfoot or excessive pronation of the foot predisposes to plantar fasciitis and can be corrected with an orthotic and well-fitted shoe. Immobilization or cortisone-type injections are rarely necessary. Another common ailment runners face is chondromalacia.