Tag Archives: foot strength

Running Injuries 101: Plantar Fasciitis

This week we continue our Running Injuries series with plantar fasciitis (PF).  A seriously no fun injury to face, PF is something all runners dread but luckily, it is 100% preventable.  Learn more about what PF is, how it happens and how to treat it by reading on!

What:  Plantar fasciitis (PF) is the most common source of heel pain in runners new and old.  It is the result of inflammation of the thick band of tissue that connects your heel bone to your toe bones.

Cause:  PF is caused by inflammation of the thick band of tissue that connects your heel bone to your toe bones.  These tissues, the plantar fascia, are a support for the arch of your foot and act like a shock absorber when the foot lands.  If they become overworked by too much stretching and tearing the results are inflammation and tenderness.  People who are overweight, who have weak feet, poor movement mechanics or wear shoes without enough support are especially at risk.

Symptoms:  Plantar fasciitis is characterized by a sharp stabbing pain in the foot with the first movements of your day that will subside or ease once the foot has warmed up.  The pain can resume as a plantar fasciitisresult of standing for a long period of time or when you stand up from sitting or lying down.  PF can limit the amount of running, jumping, walking and dancing you are able to tolerate.

Treatments:  Anti-inflammatories will ease the pain of PF but should be accompanied by another form of treatment to address the underlying cause.  Ice can also be used while orthotics and surgical options exist for those who have unbearable pain.  Orthotics should only be used in very extreme cases of completely collapsed or permanently damaged plantar fascia.

Recovery:  Prevention is the best way to treat PF.  Be sure spending time barefoot along with foam rolling and regular foot, ankle and lower leg strength and mobility exercises are part of your training plan.  These are excellent ways to build stronger arches, more flexible ankles and looser Achilles tendons that are less likely to become inflamed. If you do come down with plantar fasciitis, recovery can be a long road.  The most important step in recovering is to figure out what caused the injury and work to correct it.  An ideal path involves a movement or gait analysis accompanied by a custom stretching, massaging and strengthening plan for the plantar fascia and their supporting muscles.

Coach Meredith

***The post was originally written for and published on The Runner Dad***

Strong Feet are Stable Feet

Your feet do lots of work every time you take a step.  Strong feet provide a strong base for every landing and takeoff your leg will need when you walk, jog, run, sprint or skip.  The 33 joints, more than 100 ligaments and 26 bones in each foot help you balance, engage your core and maintain strong feetproper posture.  But strong feet aren’t everything.  They’re not much good if the ankles they’re attached to aren’t strong, too.  Increasing the strength and stability in your feet and ankles will make you a better athlete regardless of your chose sport.  Here are three ways you can start working towards strong feet and ankles today.

Take your shoes off and practice standing on one foot.  Work until you can get to at least a minute without a wobble then try it with your eyes closed.  Practice keeping your big toe flat and foot long to exercise the foot’s muscles.  This will help develop balance and the strength of the tendons and ligaments that support your ankle as well.  You might be surprised how hard this is on your first try but it can quickly improve with a little work.

Spend as much time as possible barefoot and in flat shoes.  This will not only help you earn strong feet but improve balance and running efficiency.  Wearing a thick sole between the foot and the strong feetground prevents you from feeling what’s going on beneath your step.  This ends up making us all very visually dominant for feedback on what’s happening on the ground and that is a very slow process.  By not wearing shoes to earn strong feet you can increase your foot’s ability to respond to the ground it touches, even with a shoe on, making balance better and helping protect you from potential injuries.

Strong feet need to be taken care of, too.  Rolling the muscles of your feet on a golf ball, lacrosse ball, Trigger Point set or softball can keep them soft, flexible and relaxed.  After a hard foot workout of barefoot jump roping, sand running or balance work, massage allows blood and oxygen to start helping muscles get stronger by healing.  Remember that each step you take starts at your foot and rolls up through the rest of your body.  Taking good care of your feet can help keep all of your other muscles happy, too.

Start trying to stand on one foot while you brush your teeth and the other while you brush your hair, work on not wearing shoes at home and give them a little extra care each night to have strong feet that can carry you anywhere.

Coach Meredith