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Running Tips - Preventing and Treating Plantar Fasciitis

April 18, 2012 | Comments: 0 | Views: 176

One of the most common running injuries is plantar fasciitis. The plantar fascia is the tissue that connects your heel to your toes. It enables the foot to carry your weight and help you maintain your balance. If you have heel pain when you first get up in the morning, but then it goes away as you start moving around. Your heel pain may even feel better as you start your morning run. But, then it may come back as you continue to run for several miles. If this sounds like you - then you probably have plantar fasciitis.

Most long distance runners get plantar fasciitis from running too many miles in worn out running shoes. As you put more and more miles on your shoes, the support in the shoe will eventually break down. If you continue to run in these shoes, injuries may result. A rule of thumb is to change your running shoes every 300 - 500 miles.

Heel pain can also happen in runners that overpronate. This means that the outside of your foot hits the pavement first as you run and then rolls inward. You need to go to a running store and be fitted for shoes that will give your proper support.

The good news is that if you catch this soon enough, you can take care of this yourself. First of all, cut back on your mileage until your pain starts subsiding. Also, make sure that you ice the affected area after you run. Taking ibuprofen will also help if the area is inflamed.

There are a couple of exercises that you can do to help relieve the pain. These will also stretch and strengthen the tissue. Fill a water or soft drink bottle with water and freeze it (16-20 ounce bottle is the perfect size). Roll the foot over the frozen bottle. This will help remove the tension from you heel and the ice massage will help to ease the pain. You should do this several times during the day.

Another quickie exercise to relieve the pressure in the heel is to pick up items with your toes. A pencil - a marble - anything that you can wrap your toes around and pick up.

As with all running "glitches", if you do the self treatment and are still in substantial pain, make sure that you see a doctor. You may need to be fitted for custom orthotics to put in your running shoes.

Plantar fasciitis can be painful - but is treatable and preventable. Download my free report Injuries and Runners for other tips to help you stay injury free.

Source: EzineArticles
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