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Heel Pain
High mileage running is an increasingly popular
activity, and not just among athletes. Many people
are discovering the simple pleasure of running and
building stamina and endurance. These are people who
also wish to stay in excellent health as well. Like
with many sporting
activities, injuries can always develop,
particularly in the feet. For those who run long
distances, you may be more prone to developing
injuries that are associated with overuse since the
stress of running over time can cause several
ailments to occur. There are many warning
signs that runners should become aware of so that
proper precautions can be taken to ensure that
injury is prevented to keep it from affecting your
exercise and lifestyle. Fortunately, even if injury
does occur even
despite using prevention techniques there are
relatively conservative methods that can be used to
relieve pain and help to reverse painful conditions.
High mileage running can often be a serious source
of foot pain. When you run, a large amount of
pressure is placed on the heels of the feet when
they hit the ground. When running very long
distances in particular, this pressure can have an
even greater impact on your feet. The repetitive
stress placed on the heels can easily lead to injury
and cause the most common foot pain condition, which
is plantar fasciitis. As your foot hits the ground,
the plantar fascia, which is the long fibrous band
of tissue that connects to the heel bone and extends
the length of the foot, stretches and becomes taut.
When intensive and
repetitive stress is placed on this ligament, it
causes it to stretch excessively, resulting in tears
and inflammation in the tissue. High mileage runners
in particular are prone to developing plantar
fasciitis and if left unchecked it can seriously
impact your exercise routines.
Other painful foot injuries can also occur as a
result of intensive exercise. In addition to plantar
fasciitis, heel spurs are also very common. This
condition sometimes develops with plantar fasciitis,
but is a completely separate ailment. When this
occurs, pressure on the fascia causes it to pull
away from the heel bone, also called the calcaneous.
When this occurs, the body’s natural reaction to
this type of heel injury is to produce calcium in
the heel, much like the body’s response
to a broken bone. As a result, a bony fragment forms
on the heel, resulting in aching pain from each step
as the spur digs into the soft tissue surrounding
the heel.
Achilles tendonitis is also very common among high
mileage runners. This condition is much like plantar
fasciitis, but instead of occurring on the fascia it
develops on the Achilles tendon which is located on
the back of the foot and ankle. Tears and
inflammation can develop when
stress forces the tendon to become overly extended.
Runners are particularly prone to this type of
condition and, much like plantar fasciitis, the pain
of this condition can have adverse effects on your
routine.
Not stretching can sometimes be one of the most
important warning signs that can lead to developing
heel pain. Some athletes become so focused on their
exercise routine, that they often forego taking time
to stretch. Stretching is one of the most important
activities and should be done before and after you
exercise. Stretching improperly can often be the
cause of serious pain in the heel. However, not
stretching at all is sometimes the worst mistake
that could be made before a long run.
Without stretching, the plantar fascia and Achilles
tendon become too tight, resulting in increased
stress while running and leading to a greater risk
of injury. Tears and even rupturing the ligament can
become an issue when you don’t take the time to
stretch.
Running shoes can also make or break a healthy foot.
Shoes that do not fit properly, or are too old
sometimes do not provide adequate support around
crucial areas of the foot. The result of running on
poor fitting and unsupportive shoes can lead to
severe injury when running long distances. Sometimes
your current running shoes can indicate if you are
prone to future injury. Look at the soles of your
current shoes. If there are places on the soles,
such as the heel, that have received significant
wear, then you might want to consider replacing them
before it’s too late. As many runners know, a good
pair of running shoes can often become very
expensive. Regardless, shoes that fit well and
provide ample cushioning through the heel and
forefoot, and provide support through the arch can
help to significantly prevent injury. In addition,
if you have had your running shoes for more than
three years, chances are they are too worn and
should also be replaced.
Foot injury prevention can begin with paying more
attention to the way you run your routines. Many
runners become eager to increase difficultly and
distance as quickly as possible, but unfortunately
this can have a
serious effect on the body. Being able to run
greater distances won’t matter if you become injured
and can’t run at all. The best thing to do is to
ease into a more difficult routine gradually which
will allow the body to adjust and become accustomed
to a more intensive routine. In addition, some
runners like to run up hills to create more
resistance and build muscle. However, running up
hills adds weight and pressure to the plantar fascia
as well as the Achilles tendon. Steep grades can
easily lead to
plantar fasciitis. This is why running on only
moderate inclines can be a safer choice. Also, when
running long distances you may want to stop
periodically. By stopping every once in a while you
can break up the repetitive stress on the fascia and
allow it to rest,
helping to prevent damage to the tissue.
As already mentioned, a good pair of running shoes
is an essential factor in preventing injury.
Choosing the right pair is important and there are
several factors that should be kept in mind when
shopping. First of all, past experience with brands
and styles can be relevant and
if a specific pair of shoes has been successful in
the past you may want to stick with that brand or
model. If a pair of shoes turns out to be very
successful and comfortable, you may want to consider
getting a few pairs in case the shoe is changed or
discontinued in the future. In addition, if you are
suffering with current discomfort, try to get shoes
that might be able to address and relieve that
discomfort. The conditions that will be influencing
your run will also be important to consider when
choosing the specific style or model of shoe.
Finding an excellent shoe store that caters
particularly to runners will also be a
good source of finding information on the perfect
shoe for your needs.
On average it is best to
keep shoes no longer than three years, however
runners who run 25 miles or more a week may need to
replace them much sooner, even before visible signs
of wear appear on the outside. A good
running shoe should have generous cushioning in the
heel and mid-foot while giving ample support through
the arch. In addition, make sure that the point
where the shoe flexes during movement is at the ball
of the
foot, where the toes meet the mid-foot area. Lastly,
ease into running after buying a new pair of shoes.
Running too much too soon on a new pair of shoes
will result in sore feet.
Again, it is important to reiterate the importance
of stretching before an after exercise. A tight
plantar fascia and Achilles tendon are asking for
injury. It’s important to do exercises that stretch
both the bottom of the foot and fascia, as well as
the calf muscles and Achilles tendon.
When these structures are tight they can influence
or cause damage to each other since they can add
additional strain.
Despite the simplicity of these injury prevention
methods, they are among the most effective ways to
keep pain from plaguing your feet. Although these
are highly effective methods, pain can still occur
despite specific steps taken to prevent it. Luckily,
most cases of foot
pain, most commonly plantar fasciitis, can be
relieved through relatively conservative means.
Initial treatment of pain from common heel
conditions can begin with icing the area as well as
using anti-inflammatory medication. These methods
can help to reduce pain, but will not have a
significant effect on treating the actual condition.
Orthotic shoe inserts are among the most effective
treatment options for runners. Orthotics are simple
devices that can be inserted into any pair of shoes.
They work by giving added support around the injured
areas,
namely the heel and fascia areas. In addition, some
are specifically designed to treat plantar fasciitis
through physically re-stretching the fascia and
helping to repair the damage that has developed in
the tissue. Using this type of orthotic device can
provide long-term relief
from pain and also help to prevent further
occurrences of heel pain.
Many orthotic inserts are available. When some
runners experience pain in their heels, they may go
to their local drugstore and purchase an average
shoe insert. Many of these inserts do not provide
significant relief from painful ailments such as
plantar fasciitis. The majority of inserts are
designed specifically for comfort and to add
cushioning to shoes that are uncomfortable or worn
out. First, these types of pads should not be used
as a substitute for new shoes. In addition, adding
cushioning does nothing to reverse tissue damage
caused by intensive strain. An orthotic dedicated to
genuine, long-term treatment is the best way to
prevent pain from interfering in your training.
Other methods are available such as night splints.
Unfortunately, these are costly and cumbersome
braces that are worn throughout the night and may
cause serious discomfort while sleeping.
Many runners suffer from the discomfort of heel pain
due to the stress placed on their feet. However, in
many cases this discomfort can be avoided. By
following simple methods, painful conditions such as
plantar fasciitis, heel spurs, and Achilles
tendonitis can be avoided. Despite
how effective these methods may be, pain can still
become a problem. Luckily, conservative means are
effective in most cases in reducing pain associated
with the heel of the foot. Orthotics are often the
most
successful in treating pain and can help to
significantly prevent further occurrences of pain.
So, next time you run, make sure you prevent injury
each step of the way so that you can maintain that
active lifestyle with having healthy feet.
Article written by David Lux. David is a Heel
Pain Specialist at Heel That Pain Inc, a treatment
clinic dedicated to heel pain. Read more information
at the HTP resource on Plantar Fasciitis. Before
making any
decisions on treatment, we remind you to consult
with your doctor.
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