Plantar fasciitis

1. Origin of Plantar Fasciitis The plantar fascia is a ligament stretching from the heel to the forefoot, supporting the arch and absorbing impact during running. When mileage suddenly increases, shoes lack support, standing is prolonged, or the calf and sole are overly tight, the fascia is repeatedly strained, causing micro‑tears and inflammation. Over time, this develops into “plantar fasciitis.” In short, it is not a single injury but the result of long‑term overuse and stress imbalance.

2. How to Sense Its Warning Signs Common sensations include:

• Sharp heel pain or pulling pain with the first step in the morning

• Discomfort in the first few minutes before running, easing after warming up

• Inner sole pain after long standing or post‑run

• Tenderness when pressing the inner heel or arch These usually indicate the plantar fascia is under “overuse warning.”

3. Prevention Before Exercise Focus on three points: Relax, Activate, Protect.

• Relax: Roll the sole and calves with a ball or foam roller before running to reduce tension.

• Activate: Do ankle mobility, calf raises, toe gripping to “wake up” the arch.

• Protect: Choose supportive shoes, avoid sudden mileage spikes; if discomfort occurs, taping or reducing mileage is wise.

Summary: Don’t wait until pain warns you—treat foot care as part of training.