Plantar fasciitis is one of the most common injuries in runners. If you feel pain on the bottom of your foot at the front edge of your heel where it meets the arch, you may have plantar fasciitis. The fascia is a band of tissue that runs along the bottom of the foot. This band is flexible, and it flattens out and springs back with each step as you run. But if it is overstretched or if it rubs against something (like an ill-fitting shoe), it can become inflamed. Plantar fasciitis is caused by uneven weight distribution across that foot, which can arise from ill-fitting shoes or a lack of arch support. Running on concrete surfaces every day can aggravate the plantar fascia, too.
Start by putting an ice pack on the sore spot for 10-15 minutes at a time a few times a day, especially after you have been running or walking. Review your shoes with a podiatrist. Your running shoe may have too much motion control and you may need a shoe with more flexibility, or vice versa. Plantar fasciitis will usually resolve within a few weeks if you address the cause. Some runners find that ultrasound treatment relieves plantar fasciitis, but it's important to find the cause of the problem and solve it to prevent chronic pain.