Today, we’re tackling the age-old question that most runners will face at some point in their lifetime: Are running trainers good for reducing plantar fasciitis pain? As we dash through this article, we’ll not only delve into this issue but also present you with three fantastic running trainers that our running experts are confident will help you. So grab your energy drink and let’s get going!
Plantar Fasciitis – The Dreaded Heel Pain
Plantar fasciitis is a common condition that causes a stabbing pain in the heel, which can make your morning jog feel more like a morning slog. It’s caused by inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. When the plantar fascia gets inflamed, it leads to that oh-so-annoying heel pain that can put a damper on your daily run.
Running Trainers: The Heroes We Need
Now, let’s answer the million-dollar question: Are running trainers good for plantar fasciitis? The short answer is: Yes, indeed! The right running trainers can make all the difference in the world when it comes to easing your plantar fasciitis woes. Properly designed trainers offer the necessary support, cushioning, and shock absorption to help alleviate heel pain and keep your plantar fascia happy.
However, not all running trainers are created equal! Some are better suited for plantar fasciitis sufferers than others. With that in mind, we’ve scoured the UK running trainer scene to bring you three fabulous options that’ll have you running like the wind in no time!
The ASICS Gel-Kayano 28: £95.00 – SportsDirect
ASICS has long been a fan favourite among runners, and their Gel-Kayano 28 is no exception. This sleek and stylish trainer provides the perfect blend of support and cushioning that your feet will simply adore. The Gel-Kayano 28 features ASICS’ renowned GEL cushioning system, which offers excellent shock absorption and reduces the impact on your heels. It also has a Dynamic DuoMax Support System that helps prevent excessive inward rolling of the foot, keeping your plantar fascia well-supported and pain-free.
The Brooks Adrenaline GTS 22: £130.00 – RunnersNeed
Brooks is another go-to brand for many runners, and their Adrenaline GTS 22 offers top-notch support for those battling plantar fasciitis. This trainer is all about stability, featuring the innovative GuideRails support system that keeps your feet aligned and helps reduce strain on your plantar fascia. The DNA LOFT cushioning technology ensures a smooth and comfortable ride, while the responsive BioMoGo DNA midsole adapts to your unique stride. In short, the Adrenaline GTS 22 is like having your very own personal running therapist!
The Hoka Bondi 7: £69.99 – SportShoes.com
If you’re looking for a plush, cushioned ride that’ll make you feel like you’re running on clouds, the Hoka Bondi 7 is the trainer for you. Boasting an ultra-thick EVA midsole, the Bondi 7 provides exceptional cushioning and shock absorption to help take the pressure off your plantar fascia. The Meta-Rocker design promotes a natural running gait, while the breathable mesh upper keeps your feet cool and comfortable.
4 tips on how to reduce pain caused by plantar fasciitis
Stretch Regularly
Regularly stretching your calves, Achilles tendon, and the plantar fascia itself can help alleviate pain and improve flexibility. Try incorporating these stretches into your daily routine:
- Calf stretches: Stand facing a wall with your hands resting on it. Place one foot forward and the other behind, keeping both heels on the ground. Lean forward to stretch the calf of the back leg, holding the position for 20-30 seconds. Repeat 3 times on each leg.
- Achilles tendon stretch: In a similar position as the calf stretch, bend the back knee slightly to target the Achilles tendon. Hold for 20-30 seconds and repeat 3 times on each leg.
- Plantar fascia stretch: While seated, place the affected foot on the opposite knee. Grasp your toes and gently pull them toward your shin until you feel a stretch in the arch of your foot. Hold for 20-30 seconds and repeat 3 times.
Strengthen Your Foot Muscles
Strengthening the muscles in your feet can provide additional support to your plantar fascia, reducing pain and improving overall foot function. Consider the following exercises:
- Towel curls: Place a small towel on the floor and sit with your feet flat on the towel. Use your toes to scrunch the towel toward you, then push it away. Repeat 10 times for 3 sets.
- Marble pickup: Scatter marbles or small stones on the floor. Using your toes, pick up each marble and place it in a container. Complete 3 sets of 10 repetitions.
- Heel raises: Stand with your feet hip-width apart. Slowly raise your heels off the ground, standing on your tiptoes. Hold for a moment, then lower your heels back down. Perform 3 sets of 10 repetitions.
Maintain a Healthy Weight
Carrying excess weight can place additional strain on your plantar fascia, exacerbating pain and discomfort. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate plantar fasciitis symptoms. If you’re unsure about your ideal weight or need guidance on achieving it, consult a healthcare professional or registered dietitian.
Apply Ice and Use Anti-Inflammatory Medication
Reducing inflammation is key to managing plantar fasciitis pain. Applying ice to the affected area for 15-20 minutes several times a day can help relieve pain and decrease inflammation.
Do you have any tips that have worked for you on how to reduce the pain cause by plantar fasciitis? If so, post them in the comments section.
