Plantar Fasciitis is a common injury for runners. The Plantar tendon runs along the entire bottom of your foot, from your toes to your heel. The way the tendon is shaped is also the reason that we have arches and our feet aren't completely flat on the ground (in most cases).
When this tendon becomes inflamed, it can be very painful. Heel striking or overstretching can cause inflammation of the plantar tendon. If you have a long stride, each time you land on your heel, at a running speed, you are inflicting a strike up to six times your body weight on your heel.
After so many blows, you will have tears in the muscle and the muscle will begin to pull away from the bone. When this happens, calcium can build up in this area and cause inflammation. If not treated, bone mass can begin to grow in this area and you will end up with a heel spur, which can be even more painful.
There are exercises that you can practice to help prevent Plantar Fasciitis. Many people don’t think about strengthening their feet. A common exercise to strengthen your foot is called a Towel Lift. You lay a towel on the ground and use your toes to pick it up over and over again. Another preventative measure you can take is to wear supportive shoes. Having your arches supported while running can make all the difference.