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Causes and Treatments for a Common Running Injury - Plantar Faciitis


Dr. Kristin Walters of Airrosti Rehab CentersKristen Walters DC, ACP earned her Bachelor of Science in Biology and Chemistry from the University of Delaware.  Dr. Walters graduated from the Palmer College of Chiropractic Florida where she earned honors for academic and clinical excellence.  After earning her doctoral degree, she completed a residency with internationally known doctors, authors, and lecturers at the Spine and Pain Center at the Hartford Hospital in Hartford, Connecticut. She was in private practice for five years in suburban Philadelphia where she won numerous “Best of” awards.  

She joined the Airrosti Rehab Centers as a provider in July of 2012.  Airrosti is a group of healthcare providers who focus on the rapid recovery of soft tissue injuries.   “Airrosti has proven to be the most effective means of soft tissue recovery anywhere” according to Dr. Walters.  “I knew I had to be a part of this amazing group.” Dr. Kristen Walters  is now seeing patients in Richmond, Virginia at the Partner MD location at the intersection of Forest Avenue and Glenside Drive. 

What is is Plantar Fasciitis?

The plantar fascia is a thick band of ligamentous tissue that runs from the heel bone (calcaneus) to the ball of the foot.  This strong and tight tissue helps maintain the arch of the foot and is one of the major transmitters of weight across the foot as you run.  Tremendous stress is placed on the plantar fascia, which often leads to plantar fasciitis – an irritation of the fascia that results in a stabbing or burning pain in the heel or arch of the foot. 

Symptoms/Warning Signs of Plantar Fasciitis: 

  • Pain with walking, especially first thing after getting out of bed in the morning and after prolonged sitting.
  • Pain in the foot or heel with running or increased activity. 

Risk Factors for Plantar Fasciitis:

  • Tightness in the Achilles Tendon, Gastrocnemius and Soleus muscles
  • Rapid increase in running (both distance and speed)
  • Obesity
  • Prolonged standing, sitting and a sedentary lifestyle.

**Note increased risk of PF is associated with the very active and the very inactive.  Individuals at both ends of the activity spectrum are equally prone to plantar fasciitis.


  • Stretch and foam roll the Achilles’ tendon, and the Gastrocnemius and Soleus muscles to reduce pull on the heel.


 PF - Achilles Stretch PF Calf Stretch Mel at Airrosti Richmond, VA rolling her Achilles


  • Ice the foot with a frozen bottle to reduce inflammation along the length of the plantar fascia.


 PF - ice with frozen water bottle


  • Use a lacrosse ball to reduce adhesions along the plantar fascia.


 PF - rolling and pressure with Lacrosse Ball


  • Increase stability in the foot with proper foot wear and arch building exercises.


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  • Correct imbalances in your gait.  Practice drills to improve technique.


  • Get an OptimalRun.com video Personal Footwear Recommendation to get the perfect shoe for you and individual preferences. 

Get Your Personal Footwear Recommendation Video Today

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About Jennifer Laughter - Jennifer is the Engagement Manager for OptimalRun.com.  She is committed to a health and wellness centered lifestyle and enjoys sharing her passion with others


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