An athlete’s body is designed to accomplish incredible feats of strength and endurance. From hiking treacherous terrain to dashing long miles on uncertain grounds, you are capable of doing amazing things. With all of your training for these activities, your feet can take a beating. Take the time to learn warning signs of plantar fasciitis, and how to treat it before it interferes with your activities.
What is plantar fasciitis? It is a persistent pain that is typically dull or sharp in the bottom of your foot or heel and is most likely plantar fasciitis. Keep in mind, however, plantar fasciitis can present very differently for different people. This diagnosis means you have inflammation of the fibrous band of tissue connecting your toes and your heel bone. This is quite common among long-distance runners and other athletes, and is treatable with the help of strength training programs, chiropractic adjustments, massage therapy and nutritional supplements found at Lake Pointe Chiropractic and Wellness Center. We have experts who will work with you to relieve your inflammation with a series of calf and pelvis stretches that will get you back in the race in no time, and home treatment plans so you can get better sooner.
Here are a four ways to take care of your plantar fasciitis at home:
- Stretch your fascia:The plantar fascia is the thin material connecting the front of your foot to your heel, and is the richest and largest sensory organ of your body. This is important to know especially for runners because of the support it provides for your arches. Make sure to stretch after running, or if you are having pain. Prop your toes up against a wall, and stretch your foot. Keep your arch and heel flat on the ground, and hold for 10-15 seconds. Repeat 10 times, approximately 3 times a day and hold for 8-10 seconds at a time.
- Kick your feet up:Uphill runs and long-distance running puts great strain on your arches. After harsh workouts, give your body time to recover. You’ll end up doing more harm than good in the long run if you over stress your body. If your “dogs are barking”, prop your feet up in a comfortable position, and enjoy a relaxing evening.
- Get proper footwear and orthotics:Again, long-distance running puts a strain on the arch of your foot, and the damage is exacerbated by not wearing proper support. Make sure your running shoes have enough of a padded bottom to absorb the impact of your run so your foot doesn’t have to. We can also make custom orthotics to insert into your shoes to increase the longevity of your running.
- Use ice: Sometimes, the simplest remedies are all you need. Putting ice on your heel will reduce swelling and inflammation. Try resting your feet in a bowl of ice for 15-20 minutes at a time throughout your evening. You can do this while watching a movie.
An overuse injury like plantar fasciitis requires diligent treatment of the soles of your feet. When you are at home, stretching, resting, icing, and obtaining proper footwear for future runs are the best methods to get you on the road to recovery. Dr. Deb and her staff at Lake Pointe Chiropractic and Wellness Center are dedicated to your overall health and wellbeing. Contact us if you’d like more tips on how to take care of plantar fasciitis.