Whether you’re a runner who has amped up their training with the start of a new year or someone that wants to start a healthy lifestyle, with increased exercise may may come an increase in heel pain. This heel pain is commonly known as Plantar Fascitis. If ignored, Plantar Fascitis and associated foot / heel pain can get worse over time. There are many steps you can take to decrease your pain and prevent a more significant injury from occurring.
Plantar Fascitis affects many active individuals when they increase activity too quickly or when they wear improper shoes. There are other contributing factors including obesity and certain congenital elements. Pain is generally located on the bottom of the heel and it often feels the most painful with the first steps out of bed in the morning.
The plantar fascia is a shock absorbing tissue that expands when you walk, run or exercise. Continuous tension on the fascia can cause irritation or inflammation. The inflammation of the plantar fascia is treated with rest, ice, stretching, strengthening, and correction of faulty footwear or foot mechanics.
If you want to increase your level of activity, do so in a strategic manner to avoid overuse injuries. Always check for proper footwear, especially for runners who put in a lot of miles every week. Ramping up on exercise is safe and healthy if done correctly. You may want to consider cross-training by alternating between running, walking, biking and swimming on your exercise days. Always remember to rest and eat a healthy diet too!
See the following article for more details on causes, treatments, and stretches for plantar fascitis: 01.28.2015 – Plantar Fasciitis
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