At-Home Care for Foot Sprains
A foot sprain is a painful soft tissue injury that happens when the ligaments stretch beyond their capacity, but you can often treat it at home. Learn more about foot sprains and the home care that helps them heal.
4 Tips for Running With Plantar Fasciitis
Running is a pastime that many people enjoy, and it’s a great way to stay in shape. However, it doesn’t come without injury, especially when it comes to the plantar fascia.
Plantar fasciitis is a common condition in runners, but that doesn’t make it any less painful. At Sports Medicine Associates of San Antonio, Dr. Marque A. Allen offers a range of treatments for conditions such as plantar fasciitis and foot sprains.
He regularly shares tips and tricks to keep you running and help you overcome plantar fasciitis for good.
Understanding plantar fasciitis
Plantar fasciitis is a painful condition that occurs when the band of tissue connecting the toes to the heel becomes inflamed. The plantar fascia is extremely strong and resilient, but it can be injured by overuse or excessive stress on the feet.
You may experience sharp heel pain as a primary sign of plantar fasciitis. The pain usually worsens in the morning or after prolonged sitting.
Runners are particularly prone to plantar fasciitis due to the constant stress on their feet. It also occurs in those with flat feet and runners who push too hard too quickly.
It usually subsides with rest, stretching, and ice – but it can be persistent. Physical therapy also helps, and more invasive treatments are only necessary if it continues to worsen.
Tips for running without pain
If you’re a runner with plantar fasciitis, there are ways to run without worsening it. Dr. Allen offers various tips to his patients to make running possible with plantar fasciitis:
1. Warm-up appropriately
Warming up before running is critical in protecting the plantar fascia. Perform dynamic stretches to warm up the muscles, focusing on the calves and Achilles tendon to take pressure off the plantar fascia.
2. Reduce intensity and hills
Taking a break from long runs or hills is another excellent way to rest the plantar fascia. Take a few easy runs or take a break for a few days to take stress off the feet and plantar fascia.
3. Use ice afterwards
Ice is a great way to tame the inflammation in the plantar fascia after a run. Put it on your feet for twenty minutes at a time, but not directly on the skin. Continue ice therapy for as long as needed.
4. Choose shoes with good arch support
Shoes are an extremely important part of running, especially for arch support and cushioning. Arch support and cushioning are critical for taking pressure off the plantar fascia to prevent inflammation.
Avoiding another flare-up
It’s essential to take the time and effort to warm up properly to avoid a repeat round of plantar fasciitis. Take part in a physical therapy program to strengthen the tissues around the feet and ankles.
Stretching is another way to avoid a plantar fascia flare-up. Work on stretching the calves, feet, and Achilles tendon to loosen the plantar fascia and avoid reinjury.
We can also help you with orthotics to put in your shoes for extra support. Custom orthotics are specifically designed for your feet and address various issues that put pressure on the plantar fascia.
Don’t let plantar fasciitis ruin your love of running. Call our Alamo Heights or San Antonio offices today, or request a consultation online.
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