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For years it has been treated as a local inflammation, but today it is better understood as a overload fasciopathy, very closely related to the capacity of the foot–triceps surae system.
Recent studies show a very relevant finding: running more than 40 km per week multiplies several times the risk of developing plantar fasciitis, while moderate volumes are clearly protective.
In other words, it’s not running that’s the problem, but the excessive mileage without proper adaptation.
If we look at it biomechanically, plantar fasciitis is more related to a reduced ability to control ankle eversion (the arch of the foot collapses too much) under repeated loads than to a poor foot strike. So the key will be to improve the ability to control foot strike under accumulated fatigue.
When it comes to preventing this injury, these exercises are key:
The plantar fascia does not work alone: it forms a functional continuum with the Achilles tendon and the calf. In the Achilles tendinopathy the exercises are aimed at increasing the tendon’s load tolerance, while in plantar fasciitis the same exercises are used to improve the control of the foot arch and reduce tension on the fascia.
Strengthening this system is the most effective strategy to prevent recurrences.
Isométricos de talón
Excéntricos de talón
Squat sóleo
Elevaciones de talón sobre toalla
Trabajo de musculatura intrínseca del pie (Foot Core): recoger toalla
Foot core: Elevación de dedos
Elevación talones con pelota
Saltos progresivos
¿Cómo entrenar para prevenir lesiones?
Aquí tienes un ejemplo para organizar el entrenamiento de fuerza y prevención:
Tips de entrenadora:
Entrena con Jéssica Bonet:
