Imagine that you are training to achieve your dream to run a marathon and at the end of your preparation training you start to feel some sharp, stabbing pain on the bottom of foot. It is the kind of pain that any runner finds with fear as it could be the sign that the longed for race will be lost and missed.

You are in pain and you are not sure if you should go to the doctor or not. You are worried about the race. When you get out of bed and take your first steps, the easy-to-recognize sharp, stabbing pain is notoriously the worst thing in the morning. When your hunch is confirmed with the Doctor's diagnosis: plantar fasciitis, you feel like you are about to fall over.

There are some treatments and exercises that you can adjust to your training routine to prevent yourself from loosing your dream. Moreover, even if you start to feel the pain, you can treat yourself and still run the race. The most important thing is to keep your training routine consistent. You should not change your training routine without consulting your doctor. You can also try to improve your running form by adding some running shoes, but also you should wear supportive, medical shoes on daily basis.  

This condition is common among the runners, but it also can affect people who wear unsuitable or uncomfortable shoes regularly.

To give you a bigger picture - the Plantar fasciitis is an inflammation of plantar fascia, which is a thick band of connective tissue that stretches from the base od your toes all the way to your heel bone, around the bottom of your foot. Numerous parts of your foot and leg are connected to this tissue band, there are a lot of variables that can lead to plantar fasciitis-basically, and weakness or alignment problem in your lower body that affects the way you run can influence how mych stress your plantar fascia receives.

The Plantar fascia is intended to withstand the impact that we place on our feet, but the tissue can become weakened and irritated when is is exposed to high levels of intense physical stress. Overuse, poor running, or overstraining of the calves and hips may cause inflammation to occur.

The plantar fascia is meant to absorb impact that we put on our feet, but when it's subjected to high levels of repetitive physical stress, the tissue can become damaged and irritated.

This triggers an inflammatory response, resulting in the stiffness and shooting pain that's a telltale sign of plantar fasciitis.

Here's what you can do and how experts propose to treat the pain.  

The best way to treat plantar fasciitis pain is to do a lot of stretching and strengthening exercises.

For this reason, Ragland recommends stretching your foot out by wrapping a towel, elastic exercise band, or similar tool-I used a yoga strap, which was easiest for me to maintain a firm grip on-around the bottom of your foot and pulling it toward you for a few reps before getting out of bed.

Since plantar fasciitis can sometimes be aggravated by tightness in connected muscles in the feet and calves-for example, the Achilles tendon-many experts recommend stretching the feet and the calves in particular to help relieve plantar fasciitis pain.

Some other stretches to try: Extend your leg and flex your foot up and down a few times; or extend your leg, placing your heel on the bed, and gently pull your big toe back toward your ankle and hold for 15 to 30 seconds.

Once you get up and moving, the pain should improve as you walk, and using a tool like a lacrosse or tennis ball or spiky massage roller several times a day may help the pain gradually go away.

Read the original article "How I Treated My Plantar Fasciitis in Time to Run My Best Marathon Yet" at https://www.self.com/story/how-i-treated-my-plantar-fasciitis