Plantar fasciitis – an inflammation resulting in the heel and sole pain, affects a group of connective tissue that binds your heel bone and toes.
When taking your first step in the morning or after a period of resting, you feel sharp and unilateral pain as the discomfort is worsening.
Running with plantar fasciitis is an excruciating experience but don’t let this injury stop you from enjoying the benefits of running. If you deal with mild to moderate plantar fasciitis now, by doing the protective measures that are mentioned below, you will always be ready for running.
WHAT YOU NEED
#1. Cold compress
Not only does cold compress provide fast and effective relief of pain, but it also reduces swelling. You just need to apply it right after running or whenever you’re in pain.
There are plenty of options when it comes to buying a cold compress. You can choose to use one ranging from ice bag and iced water bottle to frozen peas and cold gel packs, or ice pack therapy slippers. These specialized slippers follow the mold of your feet and equally compress them all so you can feel really at ease.
#2. Plantar Fasciitis Dorsal Night & Day Splint
Medical evidence has shown that splinting is an effective way to alleviate pain from plantar fasciitis. Fortunately, you don’t have to deal with splinting manually. There is a ready-made splint made especially for plantar fasciitis.
Unlike traditional splints, it is not bulky, so it is more comfortable for you to move or rest. It has a dorsal clamshell design which holds the foot in neutral position. This prevents contracture, supports the arch of the foot and speeds up proper healing.
#3. Orthotic Insoles
The orthotic insoles provide additional support and protection to your feet when you run. It distributes and minimizes pressure on the feet. It also stabilizes the bones to avoid injury.
WHAT TO DO
#1. Do warm-up exercises
Warm up the whole body, especially your feet carefully so your bones and muscles won’t be under pressure when running. The exercises below are simple and easy to do.
This exercise is useful for your lower legs such as heels and calf muscles. Firstly, you need to tiptoe to raise your body and then gradually lower your feet down. Once you get used to it, progress to another movement. Step on stairs and hang your heels off. Balance yourself well and start to raise one single-leg. This exercise usually requires everyone to spend ten reps with three sets. However, you can practice as much as you want to.
The arch pain results from the tightness of your Achilles tendon and calf. This exercise helps to develop the flexibility of your lower body.
Take a step and stand at the periphery. Next, remain your toes while lowering your heels. After that, go back to the starting position. Repeat the exercise three times while spending ten reps.
This exercise helps to strengthen a structure that can support weight over an open space, called arch and the tibialis posterior – the most centrally placed leg muscle which is located in your calf and foot for controlling overpronation.
In a standing position, push your toes down while maintaining the heel planted movement. Allow your foot to create a dome shape and release. It takes you ten reps doing three sets for each foot.
#2. Apply cold compress after running
Applying ice is a natural and effective way for pain control and reduction of swelling. Place the cold compress for 10-15 minutes after your cool down exercises. Keep applying it on your feet at night to ease the pain.
#3. Wear the proper running shoes
Choose footwear that is specially made for running. Avoid shoes having heels that are too flat or too high. Shoes made from hard materials are not favorable for running either.
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#4. Insert insoles for additional support.
Place insoles to provide additional protection and support for your feet. It provides cushioning foot control, and stabilization.
#5. Rest your feet at night.
Resting will allow your sore muscles to recover. It’s best to use Plantar Fasciitis Dorsal Night and Day Splint to aid in your recovery. The splint will stabilize your feet to maintain the best position for faster healing.
You can still run even if you have Plantar Fasciitis provided that you follow the guidelines mentioned above. The most important part is to listen to your body. Do not try to push harder if it’s telling you that it’s time to rest.
Do warm-up exercises, apply a cold compress, wear the right kind of running shoes for plantar fasciitis, insert insoles, and rest your feet at night. Try doing the following instructions to avoid further injury from plantar fasciitis, and you’ll still be on the running track.
Did you find this tutorial helpful? Let me know what you think in the comment section.