Emma McCabe says, “This is probably plantar fasciitis, which is a degenerative change of the plantar fascia, a band of tissue which runs along the base of the foot. There's collagen breakdown and micro tears occur. This is a common runners’ injury and there are numerous reasons you might be more prone to it. When an injury recurs like this, though, either you haven't reached the root of the problem or there hasn't been time for it to fully resolve.
The first thing to do is to have your running gait analysed; experts will pick up on any asymmetries or pronation and may suggest more supportive shoes. It may be that you've ramped up your training too much at once, in which case rest, and then build up your training more gradually. Resist the temptation to make up for lost time by going full throttle.
What's plantar fasciitis?
Plantar fasciitis is one of the most common running injuries. It occurs when the PF is damaged, thickening and becoming
Plantar fasciitis causes pain under the heel, often worst in the mornings. Walking/running may seem to ease it but it often gets more
This is a band of tissue which runs along the base of the foot. It runs from the heel to the toe bones, supporting the arch and acting as a shock absorber.
You need to ensure that you're doing flexibility exercises such as calf stretches– make sure you release the hamstrings too. Using a foam roller can help with both. The plantar fascia will also need releasing. Roll a frozen water bottle, tennis ball or spiky ball around under your foot to help loosen it.
Strengthening exercises play a big part in rehabilitation: doing exercises with a resistance band to strengthen the muscles around the ankles, calf raises and also picking items up from the floor using your toes can help. If you've had a previous injury of the ankle, knee or hip this imbalance may be the main problem. If none of these suggestions work, I'd highly recommend physiotherapy. Good luck!