If you’ve experienced it, you know the pain and discomfort that comes along with plantar fasciitis. As a runner, it can be especially hard to deal with. Here’s some info from Zen Labs Fitness, creators of C25K on how to prevent and heal plantar fasciitis.
As a runner, you know that in order to maintain your running fitness level, getting out for regular session is important. If something is prohibiting you from doing those runs, it’s going to have a direct implication on the results that you see and may even cause you to move backwards, rather than forward.
So, it comes to no surprise then that when injury strikes, you’re feeling pretty negative about the situation. You can’t keep up with those normal runs and worse yet, you feel your fitness slipping away.
If you’re currently suffering from plantar fasciitis, there is hope. Using proper tips and techniques, you can manage this injury and in time, get back to your usual runs, feeling great as you do so.
Here’s what to know.
How to deal with plantar fasciitis
Wear A Support Brace
The very first thing that you might consider doing is wearing a supportive brace on the foot. This can help to keep your foot in proper position throughout your run, all while providing compression to help relieve some of the common painful symptoms associated with plantar fasciitis.
Ideally look for a brace that has a warp around the mid foot and will provide good support for your arch.
Ice The Foot Regularly
As uncomfortable as plunging your foot into a bath of cold, ice filled water may be, for those suffering, it can provide the much needed relief you’ll appreciate.
You’ll want to ice your foot immediately after each run you do, as well as every few hours following if you’re still feeling tender.
Ice will also help to take down the swelling associated with this condition, leaving your symptoms more manageable.
Avoid Excessive Walking
While running may be out of the equation if you’re in a significant amount of pain, don’t let this make you think that you can just go for a five mile brisk walk instead. Walking can also cause pain or aggravate your already-present symptoms, making it harder to see the results that you’re looking for.
The same goes for simply doing too much walking on a day to day basis. If your lifestyle requires you to be on your feet for hours each day, do your best to get off them and rest them as best as you can. The more rest you get right now, the better.
In some cases, a good pair of orthotics can help prevent the problem from worsening down the road. If you have a very high arch, this could be in part what’s causing some of the pain due to more stress being placed on the heel bone.
See a specialist to be fitted if you think this may help in your situation, rather than just purchasing a pair off the rack. You could do more harm than good if you use orthotics that were not properly designed for your specific foot shape.
In addition to considering orthotics, you might also want to consider picking up a new pair of running shoes as well. If yours are starting to be worn from constant and continual use, this could be driving the heel pain as well.
Always making sure that your shoes are up to date as you go about your runs will be vital for injury prevention. Remember, even if they look new because you always run on the treadmill, this does not mean they are still providing the cushioning support that you need.
Lose Excess Weight
Finally, while it may not be a quick fix or something you really want to hear, losing weight may be your best solution. If you have chronic plantar fasciitis, excess weight constantly coming down on the foot and heel could be what’s causing the pain as well.
Just as excess weight can easily lead to back and knee problems, it can also lead to issues with the foot. Taking steps to monitor your eating habits so they are more inline with your needs can help you get down to healthier weight, promoting less pain overall.
Try using the Weight Tracker Pro to help assist your weight loss efforts. It’ll keep things all organized and help you feel the challenge is more manageable.
So there you have some of the top tips for dealing with plantar fasciitis. Take comfort in knowing that you definitely aren’t alone in this as it is one of the more common running injuries that is experienced.
With proper care, lifestyle management, and prevention techniques, you can overcome it and get back to the runs you enjoy.