Here I am and found myself telling stories and facts why I am sidelined for the next month or so. Generally, it is keeping me from doing activities that will involve running in any form. But looking on a brighter side, it taught me how to re-invent myself in so many ways. And yes, it is all because of a condition called Plantar fasciitis. If you heard this or if you are running, you better read this to prevent it from happening.
The bane of many runners, plantar fasciitis is often misunderstood. Although the suffix -itis means inflammation, this condition is more of a 'wear and tear" condition of a tendon in our foot called plantar fascia. The tendon serves as a tension band that runs from heel to toe. It maintains the foot's longitudinal arch and stores and releases energy during runs. While biomechanics and genetics play their part, the main cause of plantar fasciitis is running TOO far, TOO soon, leading to micro-tears to the fascia. And the most common sign and symptom is pain in the bottom of the heel, which is usually worse in the morning and may improve throughout the day. By the end of the day the pain may be replaced by a dull ache that improves with rest. The good news? You have several home remedies at hand.
EASY-TO-DO HOME REMEDIES:
- REST - Stop for a while and cross-train (which means do something that doesn't require you to run) instead.
- GET YOURSELF A DRUG - Painkillers such as paracetamol, acetaminophen or even diclofenac will surely be effective but be cautious not to take it before running for you won't be able to tell if you are making the injury worse.
- ICE ICE BABY - Ice-ing and massage-ing the foot will surely relieve the pain. How? Simple. Fill a plastic bottle with water, freeze it and roll it underfoot.
- SORT YOUR KIT - Make sure your shoes fit well; consider over-the-counter arch supports or orthotics. A night splint can also come in hand by preventing pain on your first step out of bed in the morning, caused by overnight contraction.
- STRETCH - It helps to stretch your arch before getting out of bed, since pain is often worse first thing in the morning. A pre-run and post run EFFECTIVE and EFFICIENT stretching of calves will surely be helpful.
Here are some images to help you familiarize with the condition.
Right now, I had my second session of therapy for the condition. Since I had this long time ago and just shrugged it off, I just can't rely on home remedies alone. A visit to the doctor and more frequent visits with your physical therapist will never hurt you. When to see a doctor? Contact your health care provider as soon as you have symptoms of plantar fasciitis. And the best way yo prevent this? Maintaining good flexibility around the ankle, particularly the Achilles tendon and calf muscles, is probably the best way to prevent plantar fasciitis.
