Common sports injuries from long walking and running: Plantar Fasciitis, 5 ways to prevent, and relax|Bone Talk

Have you ever got up early in the morning and felt intense pain when you put your feet on the ground? Perhaps this is plantar fasciitis haunting you. Today, let us get to know the natural enemies of running enthusiasts and learn how to prevent and relieve them!

Understanding plantar fasciitis, let’s prevent and relax together

Have you ever got up early in the morning and felt intense pain when you put your feet on the ground? Perhaps this is plantar fasciitis haunting you. Plantar fasciitis has a common name called "jogger's heel", which shows that it is more common in runners. Today, let us get to know plantar fasciitis and learn how to prevent and relieve it!

What is plantar fasciitis?
Plantar fasciitis is not a simple inflammatory symptom, but a degenerative disease!

Usually, the foot always plays the role of bearing the weight of the whole body, absorbing the ground reaction force, and stabilizing the ankle. When the plantar fasciitis is subjected to excessive pressure and impact, small lacerations will occur. And repeated pulling will prevent the plantar fascia from being not completely repaired, which will cause inflammation in the long run.

What are the symptoms of Plantar Fasciitis?
• Feeling painful when pressing nearby the foot heel
• Foot feeling tingling when put your foot on the ground after a morning wake / after a long time of sleep, slightly walk around to reduce the pain.
• Pain in the foot after a long stand or long walk.
• Heel hurts when pulling the foot thumb back.

Plantar fasciitis, symptons of plantar fasciitis
Plantar fasciitis pain is near the heel. Image taken from EXCEL PHYSIO + WELLNESS

Causes of Plantar Fasciitis:
• Excessive exercising:
Excessive exercise frequency can easily lead to plantar fasciitis lacerations which cannot be fully recovered, and cause plantar fasciitis.

• Plantar structure is congenital special:
Flat feet and high arches are easier to increase the burden on the foot and cause inflammation of the plantar fasciitis.

• Shoes don’t fit:
Shoes that are too big or too small will cause uneven force on the foot and increase the burden on the fasciitis. People who wear high heels should also pay attention to the small area of the heel contacting the ground, which will cause the under pressure of the foot to be too high.

• Long term standing or running:
Long term standing and long term walk will keep the plantar fasciitis to have more tension, and become Standing and walking for a long time will keep the fasciitis in tension for a long time, and become unbearable and inflamed over time.

• Bear too much weight:
Lifting heavy objects and being overweight will cause a large load on the foot, which can easily cause inflammation of the plantar fascia over a long period of time.

• Degenerate:
As we grow older, and with insufficient exercise, our muscles, ligaments and tendons also degenerate, increasing the burden of the plantar fasciitis support. Therefore, plantar fasciitis is prone to occur after the age of 40.

Plantar fasciitis, symptons of plantar fasciitis
High-heeled shoes with a last will not only cause thumb valgus, but also cause a burden on the plantar fasciitis.

Once you suffer from plantar fasciitis, you must be psychologically prepared for a long-term war. And rest will not make the plantar fasciitis heal actively. You must even seek medical treatment if it is too serious. Therefore, usually relaxing and soothing the jogger’s heel can prevent them from being inflamed!

Dear runners and hard-working long-term stand service industry groups, let’s take a look at how to prevent plantar fasciitis!

Prevent plantar fasciitis, soothe and relax the jogger’s heel by doing this:
• Select a suitable and comfort shoe:
If you can't avoid wearing high heels at work, then it is recommended to wear arch height shoes that suit yourself during weekly leisure.
Paying attention to the covering of the shoes and avoiding the lasts being too narrow are also really important. People with special arch structure are suggested to order a suitable arch pad or consult a doctor for orthopedic shoes.

• Maintenance after running, jogging and other long term exercises:
Warm up is a must before doing any exercise, ankles are also included; apply ice to the foot after exercise to reduce inflammation.

• Increase the softness of plantar fasciitis:
Use a towel or hand to grab the feet or toes, and stretch the feet toward your own body. After about 2-3 seconds, relax and repeat the same action about 10 times.

Plantar fasciitis,prevent Plantar fasciitis, symptons of plantar fasciitis
Stretching can strengthen the relaxation of the jogger’s heel to maintain flexibility.

• Enhance leg muscle strength, to help support body weight:
Leg muscle training can be done usually, such as tiptoeing can train calf muscles, squats to strengthen hips and legs muscle, so that the leg muscles can help share the pressure of the weight, and allowing walking to be more stable and reduce the impact on foot fasciitis.

• Foot massage or using massage balls (golf / tennis):
Running and walking for a long time can easily make the foot fascia stiff, leading to injury and inflammation. Some foot massage or step on a massage ball to help relax.
Be careful not to step on the healthy trails in the park, in case causing excessive stimulation to the foot fascia.

Plantar fasciitis,prevent Plantar fasciitis, symptons of plantar fasciitis
Stretching can strengthen the relaxation of the plantar fascia and maintain flexibility.

The above introduces the knowledge of plantar fasciitis and the way of maintaining plantar fascia. Running is a high-risk grouping, so be sure to pay attention to warming up, closing exercises and soothing before and after exercise!

If you are in the acute stage, it is recommended not to perform foot massage, relaxation and tip toe exercises without permission, to avoid excessive load on the feet, and consult a doctor.

Bone promotes outdoor sports
Running is not excessive, but still needs to be moderate. Do you often use your mobile phone to record your running routine?
Let Run Tie be your running equipment, check your training volume, listen to music, and navigate all comes together!

run tie, running phone
Let Run Tie join your training line-up to help you record and avoid excessive exercise.

Run Tie

Cover image from: physio-logical

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