Identify Plantar Fasciitis
Plantar fasciitis can be quite painful but there is definitely reason for great optimism when it comes to your chances of getting through this injury. Plantar fasciitis is quite simply an acute inflammation of at least a part of your plantar fascia. It will either present as a dull ache to sharp pain most typically located along the bottom of your heel(s) and closer towards the middle of the sole(s) of your feet. The pain usually gets worse as your run progresses. This fascia that gets irritated is a thin membrane of fibrous tissue that completely covers the bottoms of your feet and attaches along the back of your heel as well to the ball of your foot. To get a good idea of what your plantar fascia looks like and how much it covers, picture the entire bottom of your foot wrapped in saran wrap.
Due to the location of this fascia, it is very difficult to avoid activating it unless you were to perpetually stay off your feet. So, working through plantar fasciitis issues can be a particularly long and discouraging process. However, do not despair. Countless runners have experienced and successfully managed their way through this ailment using a few basic approaches. And so therefore can you!
, plantar fasciitis ranks right up there on the list of common
. This is the obvious result of the fascia suddenly getting so much extra stress that it’s not yet used to and so inflammation ensues. It can also crop up for veteran runners as well when new brands of shoes are tried or when moving too quickly towards minimalist shoes or
. Some heavier support shoes present higher spots on the insoles and inversely minimalist shoes have a lower heel lift.
Essentially anything that will wither push on or cause the fascia on the bottom of the feet to stretch more than usual can activate the inflammation.
Manage Plantar Fasciitis
Fortunately for runners suffering from plantar fasciitis, there is a magic bullet that has a high success rate at helping to manage the pain without having to hang the shoes up. It requires you to religiously keep the following item in your freezer: a frozen water bottle! Immediately after every run and periodically through the day whenever possible, sit in a chair or stand and slowly roll your bare feet over the frozen water bottle from heel to toe. This simultaneously soothes and stretches the fascia while helping to keep the inflammation in check. You can do this is as you watch TV or even get away with it at your desk.
The keys to successfully pushing through this injury are patience, persistence and consistency. Personally, my case lasted 6 months before my pain completed subsided. You will likely find that the frozen bottle treatment feels rather good so chances are you’ll look forward to your home remedy.
is a great way to keep your fascia pliable to prevent future recurrence. One particularly effective way to stretch your fascia is to squat down on the balls of your feet and roll back and forth.
As a final note, when you are suffering from fascia inflammation, you may find that walking
on hard surfaces such as ceramic or porcelain tiles causes you pain. Give your feet a break and put on some cushy slippers or moccasins during your rehabilitation. Otherwise once you are pain free, ditch the slippers and consider
more often to give your feet a chance to freely move and get stronger.
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