Foot,Pain,Runners,How,Relieve, health Foot Pain In Runners: How to Relieve the Pain
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Foot pain in runners can be excruciating. Once you encounter heel orarch pain, it may be difficult to adjust your lifestyle if you are usedto being active. It is important for runners to be aware of thesymptoms and treatments for some of the more common types of heel orfoot arch injuries. Understanding the different types of sportsinjuries is the key to effective treatment of foot pain in athletes.What is Plantar Fasciitis?Whenthe plantar fascia, a thick, fibrous band of connective tissue in thesole of the foot that supports the arch of the foot is inflamed, itcauses plantar fascia pain. The plantar fascia runs from the ball ofthe foot to the heel. When the foot is on the ground and supporting allof your body weight, it stretches this tissue. When placed underexcessive stress, the plantar fascia stretches too far and tears,resulting in inflammation. A sudden movement or the effects oflong-term stress can cause this condition.How Plantar Fasciitis Leads to Foot Pain In AthletesPlantar fasciitis painis a common type of foot pain in athletesfor a number of reasons. Runners tend to exercise too long and applytoo much stress to the feet and plantar fascia, and those with flatfeet can be at a higher risk. Repetitive stress on the plantar fasciacan be caused by wearing shoes that lack support and running routinesthat are too long. Inflammation occurs as the fibers tear, causingsevere pain.The following are some of the more common causes of Plantar Fasciitis:sudden increase in activity such as running or participating in sportspoorly-fitting footwear and inadequate arch supportexcessive pronation of the feetweight gainHeelpain is commonly felt on the bottom of the foot, where the plantarfascia attaches to the heel bone. Due to the fact that the fasciaconstricts when you sleep, you will typically feel the most pain in themornings. When you get up, the sudden stretch and load of your bodyweight pulls on the attachment to the heel bone. Mild to severesymptoms of foot pain in athletes may occur. The pattern of pain can bevery unpredictable over months at a time. Frequently, the paindisappears for several weeks, only to re-emerge full-blown after asingle workout or change in activity.The pain may even temporarilyfade as you walk. Runners often develop Plantar Fasciitis, and alongwith the triggers shown above, may be caused by sudden intensificationin your training schedule, or by changing running surfaces. This isnoticeable, mostly when going from a soft surface to a harder one.Ways to Prevent Plantar FasciitisWhile plantar fasciitiscan be treated, it does not heal quickly. foot pain in athletes can beavoided in a number of ways. Here are some recommendations fromphysiotherapists that can help prevent Plantar Fasciitis:Use Adequate Shoes and Orthotics Ensure that you have good footwear. Many cases will benefit from wearing orthotic shoe insolesinside the shoes to improve foot biomechanics. Going barefoot is a badidea, even at home. Avoid shoes without arch support, and get used torunning on a soft surface.Apply Ice Applyingice to the heel can help to reduce the inflammation and pain. Put yourfoot on a frozen bottle of water or a bag of frozen peas wrapped in atowel three or four times a day for five to ten minutes each time.Desensitized tissue can be at risk of ice burn, so never ice more thanonce an hour.Try a Different Activity Consider swimming or cycling, as they may be a better exercise optionfor you. When you begin running, begin at a much lower level ofintensity and a shorter distance, then you can build up gradually.Lessen the time you spend on your feet and reduce the intensity of yourtraining.Stretch - before, during, and afterphysicalactivity. Tight calf and/or hamstring muscles (in back ofthigh) limit range of motion and put extra strain on the plantarfascia. Stretching as a warm up and as a cool down will help you moveeasily, keep muscles flexible and relaxed, joints mobile and relievetension and strain. Performing plantar fasciitis exercises to stretchthe plantar fascia is highly recommended.If the problem persists, talk to a podiatrist or physiotherapist.
Foot,Pain,Runners,How,Relieve,