If you run frequently, you are prone to suffer from plantar fasciitis. Whether you do it as your workout of choice or just as part of your training and fitness routine, you need to understand what this common injury is and what it represents for your running schedule. (Related topic: physical therapist New Canaan CT)
Although plantar fasciitis is very common, it is often misunderstood, leading towards its exacerbation when you’re standing on your feet all day in poor arch supports, in your dress, or work shoes.
Running long distances or for extended periods of time, combined with long work days on your feet in dress shoes that don’t have the appropriate inserts for arch support can cause Plantar Fasciitis, a long-lasting injury that’s often mistaken with Heel Spurs as the heel of the foot really hurts – especially in the morning immediately after waking. After an intense session of exercise, for example, an obstacle course racing event, it’s not uncommon to present symptoms of plantar fasciitis in one or both feet. Some people wake up one morning and realize they can’t walk on their entire feet for about 20 minutes – only from the mid to forefoot.
Since in most cases people can’t just rest until the pain goes away or wait till the injury improves on its own, there are a few things you can do, leading up to your visit to an expert. This is one of the cases in which you must seek out help from a specialized physician, but it is important to follow through with a therapy program that can help you feel better in the meantime.
The classic recipe to alleviate your plantar fasciitis before heading to the doctor is the widely known rest, ice, Motrin and, although that it is hardly medical advice, it’s still an effective approach to any activity that causes pain.
Just like with any other injury, rest from the activity that caused it is always advised. Ice and anti-inflammatory medication will help with any internal swelling and ease some pain. Then, you can get started with some therapy techniques if you have a mild case of plantar fasciitis.
You can use a tennis ball or lacrosse ball and push hard against it with your foot against the floor. Roll from the bottom of your toes to the base of your heel. Keep in mind that this will produce significant pain, so listen to your body and do not overdo it. But if you start to see results of decreased pain, continue with some rolling and some stretching of the foot and calf region.
It is common to find the most pain in the morning when you wake up. However, it can be decreased by sleeping in a boot that keeps the foot from dropping when sleeping. Another idea is to sleep with a pillow under the covers (tucked in at the foot of the bed or against the wall) and push against it all night while sleeping. The boot device tends to work better, though, as it is the drop foot of sleeping that tightens the plantar fascia overnight.
You may also find that it hurts to run at first, but after warming up between 5 and 10, you will feel no pain during the run. Nevertheless, the pain usually comes back after cooling down and walking/sitting in dress shoes or work boots. To avoid this, make sure you have good inserts for your dress shoes too.
A combination of the aforementioned along with a trip to your physician and your PT can make the difference and have you running painlessly in no time.