![]() ![]() That can help prevent only one part of your foot from bearing the brunt of your workout. Instead, look for shoes that will give you a more natural stride that has your arch and the ball of your foot absorb the shock of your landing. Heel striking is a sure fire way to encourage plantar fasciitis. ![]() When you get measured for running shoes, you may also be able to have your gait evaluated. Magdalena Schauenberg on at 7:53pm PDTĪnother tip for avoiding or beating plantar fasciitis is getting fitted for running shoes, especially if you’re new to the sport or suspect you might need more arch support. You can also use foam rollers or rubber balls to massage your feet and legs after a tough workout, and do calf and foot stretches to loosen up the muscles that your sole fascia envelope.Ī post shared by Dr. Runner’s World recommends no more than a 10% increase per week if you want to avoid undue strain. Don’t overtrain, even if you’re impatient to up your mileage or clock better times. Gauge the difference between a satisfactory, productive soreness after your run and the kind of pain or discomfort that is telling you something is wrong. To prevent plantar fasciitis, listen to your body. It might get so bad that you don’t enjoy your runs or feel you can’t head out at all. Maybe your heels and arches don’t just feel stiff, but instead send a jolt of pain around your feet and up your legs. Instead of simply craving a stretch first thing in the morning, you might find it hurts to put weight on your feet when you get out of bed. Plantar fasciitis is so painful because the fascia in the soles of your feet are extra inflamed and irritated. That’s just the normal stiffening and soreness that comes from having fascia in your regular human body, however. This is why it’s so crucial to stretch before and after you run, and for your running recovery routine to include gentle movement like a cool-down walk, an easy swim, or yoga. ![]() It’s important to ease back into movement or after your fascia have been asked to perform the same task over and over again. That’s because after eight hours (if you’re lucky!) in bed, your fascia has stiffened up from a relative lack of movement. Think about when you first get up in the morning- you may feel a little achy and crave a big stretch. Fascia is also super flexible, however, if you stretch properly you can gently reduce the contractions in your fascia that make you feel uncomfortable. Because the fascia is rich in nerve endings, when it gets inflamed and irritated you’re definitely going to feel it. The stretchy tissue binds together your muscles, tendons, and ligaments, helping them all work together. Fasciitis means an inflammation ( itis ) of the fascia, a kind of strong connective tissue found throughout your body. Plantar comes from the Latin word for sole, as in the bottom of your foot. A post shared by ☆ ᴊᴇɴɴɪ ☆ on at 9:11am PDT ![]()
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