Run Into Spring: WITHOUT Plantar Fasciitis! Three Evidence Based “Injury-Hacks” to keep you on the move!
Spring is in the air! The birds are singing, the flowers are blooming, and the sun is starting to show its face more … what does all this mean? For us at Advanced Health + Sports Clinic that means running and hiking season is once again upon us! For those of us who have taken some time off over the winter months and have to “get back into it” we are speaking directly to YOU with this blog.
“Plantar fasciitis is the most common foot condition treated by health care providers. It has been estimated that plantar fasciitis occurs in approximately 2 million Americans each year and affects as much as 10% of the population over the course of a lifetime.”
(Clinical Practice Guidelines, Journal of Sport Physiotherapy 2014)
When resuming running after a period of time off it is common to work through some mild discomfort as our muscles rebuild their strength and our cardiovascular system reconditions; however, experiencing significant pain that hampers our performance and cuts into our daily life is NOT something we want to encounter.
What is it? An irritation of the plantar fascia (or adjacent structures) on the plantar surface of the foot.
What are the main symptoms? Foot pain with weight bearing activities (running, hiking, walking) – particularly the initial steps after a period of inactivity (ie, after sitting at a desk for 4 hours) but also worse following prolonged weight bearing and often precipitated by a recent increase in weight-bearing activity (towards to end of a run or in the hours following).
What can I do about it?
1. STRETCH out your calves daily and feet daily!
(2 sets, 30-60 seconds, twice daily)
2. SELF-MASSAGE techniques!
(1-2 mins, no more than 2-3 times daily)
Foot orthosis (orthotics):If there is a structural impairment of foot biomechanics which is contributing to ones symptoms (ex, collapsing arches) then using a device to keep the ankle and foot in a more balanced and neutral position can be quite helpful.
Load management: We need to use the ‘goldilocks principle’ when getting back into running – especially after an injury. We need to progressively add load to irritated tissues in a rational and step-wise fashion.
Too little and not enough? NOT good … no adaptation will occur.
I’m already doing everything right but I’m STILL having difficulty!
Carolyn is NEW to Nanaimo but is a familiar face in the world of physiotherapy as alongside her husband she ran Parksville Physiotherapy Clinic for the past twenty years. Carolyn specializes in assessing and treating vestibular disorders including vestibular neuritis, labyrinthitis, Meniere’s disease, benign paroxysmal positional vertigo (BPPV), migraine associated vertigo, cervical vertigo and postural instability. Additionally, Carolyn also has skills and experience treating patients with neurological and musculoskeletal problems.
Carolyn is excited for a fresh start and to bring her wealth of experience in treating vestibular disorders to Advanced Health and Sports Clinic. If you are experiencing dizziness, imbalance, or vertigo, don’t hesitate to contact our office and see if Vestibular Rehabilitation is appropriate for you!