Plantar fasciitis can be a prolonged and frustrating condition, lasting for months or even years. The pain can come and go, be very painful or just a niggle. Sometimes it appears to have healed only to recur as soon as marathon training resumes.

Up to 10% of running injuries are inflammation of the fascia. The plantar fascia is a band of connective tissue which is thick and fibrous.It starts at the base of the heel and runs under the foot, fanning out to attach to the base of each toe. It is quite a tough and hardy tissue that helps to support the joints of the toes and acts as a shock absorber each time the foot lands on the floor.

Despite being tough the fascia will not stretch beyond a certain point. However every time the foot hits the floor the fascia is stretched with a of force up to three times the body weight. When running, this stretching to the limit happens up to 180 times per minute. The plantar fascia is at its thinnest near the heel and this is where most of the pressure acts.

The best way to treat plantar fasciitis is to prevent it in the first place. Once you have plantar fasciitis you will need to rest it until it is better. Preventing a recurrence can be achieved with a mixture of plantar fasciitis stretches and strengthening the feet, ankles and legs to become both flexible and robust. Having flexibility means there is less chance of over stretching the fascia and developing strong feet and legs will help to support all the connective tissue.

Incorporating these stretches into your marathon running training schedule will lessen the chances of suffering plantar fasciitis.

Plantar Fasciitis Stretches

1. Toes against the wall stretch.

Stand in bare feet, facing a wall and place the toes of one foot against the wall. The toes should be pointing up the wall. Slightly bend that knee but keep the weight even on both feet. Now slowly turn the foot to put the weight on the little toe side of the foot then slowly turn the other way, putting the weight on the big toe side. Do 15 to 20 repetitions then change feet. As flexibility increases and the stretch becomes easier put more weight onto the stretching foot to get a more intense stretch.

This stretch acts in two different planes, along the length of the foot and across the width. Developing suppleness across both planes will help the fascia withstand the twisting forces that occur when running.

2. Twisting achilles stretch.

Stand with feet shoulder width apart and one foot about ten inches in front. Keep all of the front foot in contact with the ground and let the other foot come up onto the toes. Most of the weight will be on the front foot. Bend the knee of the front foot now slowly turn the knee out keeping the foot on the floor. Don't let the foot twist over onto it's side. Then slowly turn the knee back to the front and past to turn in. That is one repetition, do 15 to 20 for each leg.

This stretch will develop suppleness where the Achilles joins the heel and again helps with the twisting action. Elasticity here will reduce stress on the fascia.

3. Twisting hamstring stretch.

Stand facing a bench or table and place one foot on it. Face straight forward, now turn the supporting foot out to an angle of about 45 degrees. Keep both legs straight and all of the supporting foot flat on the floor. Slowly bend forward keeping the back straight until the stretch is felt. Do not force the stretch, just a slight discomfort should be felt. As you hold the stretch rotate the knee clockwise and anti-clockwise for 15 to 20 times. Now rest for a few seconds. Place the same foot back on the table only this time turn the supporting foot inwards about 10 degrees. Repeat the knee rotation as before. After a short rest the other hamstring can be stretched in the same way.

Suppleness in the hamstring means there will be full extension at the knee which will lessen stress on the Achilles tendon. Again the rotation of the knee during the stretch develops resilience against twisting action during running.

It is important to strengthen the feet, ankles and legs as well as improving suppleness