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Plantar Fasciitis: a Common Injury in Runners

Sports can do you good but also have some risks

Physical activity is part of a healthy life and every person should practice it. Athletism and sports contribute to keep our bodies in shape, control our weight and improve our cardiorrespiratory performance. However, all physical activity also implies the risk of an injury. Gymnastics and physical disciplines should always be performed by amateurs under the watch of an experienced person. Even professional athletes and players are injuried every once in a while due to their activity. 

Especially in the case of amateurs, athletes injuries are often caused by overuse. The excess of excersise can harm our tissues, muscles and bones. Our body parts support several levels of impact and stress during physical activity, and when this stress goes beyond the body’s limits, or when it is applied the wrong way -such as in the case of postural imperfections or incorrect excersise performance- it can cause several injuries.

Runners and foot injuries

As common sense indicates, the part of the body of an athlete that is more likely to be injured is the part that is used to perform the athlete’s activity. In the case of sports, in example, baseball players are more likely to injury their shoulders or arms than their necks. Runners, who use their legs and feet, are more likely to experience pain in those parts of their bodies.

Plantar fasciitis is a common foot problem that affects people of any age who put their feet under too much mechanical stress. The sole of our feet supports all our body weight, but when we run or jump, the impact maximizes the stress on them. Running means hammering your feet once and again against the ground. This erodes the tissues of the sole and causes damage. Certain circunstances, such as running on hard surfaces, without good footear or carrying weight worsen this condition.

Plantar fasciitis is experimented as pain under the heel or sometimes in other parts of the sole. It appears when the tissue under the skin of the sole is inflammated. In our feet, there is a structure called the plantar fascia, which supports the foot arch and runs beneath the bones. When feet support great weight or impact, they tend to be crushed against the ground. The tissue of the plantar fascia is then tautened. If overwhelmed, these fibers can start to tear up and this causes foot pain. 

If you experience foot pain, especially around the heel, and spend much time running or standing, you should gather more detailed information about this condition and perhaps visit a doctor. A professional will be able to evaluate your situation and prescribe the correct treatment to relieve the pain.

What can you do to ease your foot pain?

Plantar fasciitis is a treatable condition and there are many ways to relieve it and heal the damage that has been caused to the plantar fascia. Even if doctors can prescribe different sorts of medical treatment, there are some measures that you can take that will in most cases ease your pain. Remember to consult a specialist if the pain remains after trying these methods.

You can reduce the inflammation with cold water. Soak your foot or feet in a bucket of cold water and regularly add some ice cubes every five minutes so you can adapt to the temperature without feeling pain. A half hour session of cold water should be enough to relieve the pain.

Wearing orthotic insoles that support the foot arch will help to reduce the stress on plantar fascia. Orthotics are designed to correct the posture of the feet and properly support the foot arch. As we have said, the overstretching of the foot arch strains the plantar fascia and damages them; therefore, the right support for your feet will prevent pain.

Strong leg and foot muscles provide support to the foot structure. Therefore, foot exercises also help to reduce heel pain. Both stretching and strenght excersises will be of use to relieve plantar fasciitis. These excersises are simple and can be performed at home. Stretch your feet regularly. Point your toes and flex them back alternatively to set your foot muscles in motion. Stretch your sole by pushing your toes back with your hands or against the floor. Pick things up with your toes or use them to squeeze soft objects. Foot massages also help relaxing the stress of your sole; massage your feet with your hands or roll a tennis ball between your sole and the floor. 

Avoid steping barefoot in hard surfaces. Also, don’t stand for too long or carry weight. If you run often, quit your activity for some months until your sole is completely healed.

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I think that this is a great website. There are so many people who are suffering from plantar fasciitis and do not even know it. I think it is great that this website explains the condition and also makes treatments known. Lots of great information, advice and tips!

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I am very happy with the outstanding customer support that I received from this company! I bought my first set of orthotics from them when I was first diagnosed with plantar fasciitis. I am happy with the quality and durability of the item. 

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