Plantar fasciitis is a general term for pain that originates in the centre of the heel and may spread along the sole of the foot into the arch. The cause may be small tears in the tissue in the sole of the foot or a biomechanical problem, combined with the wrong sort of running shoe. For any pain of this type, apply the RICE procedure (see Running Injuries article for details) and seek professional advice. As plantar fasciitis is often caused by an increase in training load, especially if you do more speed work or hill repetitions, it makes sense to ease yourself back into training very gradually. If you are an over-pronator or have flat feet, fitting orthotic insoles inside your shoes, using a plantar fasciitis airheel or changing to more supportive shoes, may solve the problem.