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Prevent Injury with Every Step

High mileage running is an increasingly popular activity, and not just among athletes. Many people are discovering the simple pleasure of running and building stamina and endurance. These are people who also wish to stay in excellent health as well. Like with many sporting activities, injuries can always develop, particularly in the feet. For those who run long distances, you may be more prone to developing injuries that are associated with overuse since the stress of running over time can cause several ailments to occur. There are many warning signs that runners should become aware of so that proper precautions can be taken to ensure that injury is prevented to keep it from affecting your exercise and lifestyle. Fortunately, even if injury does occur even despite using prevention techniques there are relatively conservative methods that can be used to relieve pain and help to reverse painful conditions.

High mileage running can often be a serious source of foot pain. When you run, a large amount of pressure is placed on the heels of the feet when they hit the ground. When running very long distances in particular, this pressure can have an even greater impact on your feet. The repetitive stress placed on the heels can easily lead to injury and
cause the most common foot pain condition, which is plantar fasciitis. As your foot hits the ground, the plantar fascia, which is the long fibrous band of tissue that connects to the heel bone and extends the length of the foot, stretches and becomes taut. When intensive and repetitive stress is placed on this ligament, it causes it to stretch excessively, resulting in tears and inflammation in the tissue. High mileage runners in particular are prone to developing plantar fasciitis and if left unchecked it can seriously impact your exercise routines.

Other painful foot injuries can also occur as a result of intensive exercise. In addition to plantar fasciitis, heel spurs are also very common. This condition sometimes develops with plantar fasciitis, but is a completely separate ailment. When this occurs, pressure on the fascia causes it to pull away from the heel bone, also called the calcaneous. When this occurs, the body’s natural reaction to this type of heel injury is to produce calcium in the heel, much like the body’s response to a broken bone. As a result, a bony fragment forms on the heel, resulting in aching pain from each step as the spur digs into the soft tissue surrounding the heel.

Achilles tendonitis is also very common among high mileage runners. This condition is much like plantar fasciitis, but instead of occurring on the fascia it develops on the Achilles tendon which is located on the back of the foot and ankle. Tears and inflammation can develop when stress forces the tendon to become overly extended. Runners are particularly prone to this type of condition and, much like plantar fasciitis, the pain of this condition can have adverse effects on your routine.

Not stretching can sometimes be one of the most important warning signs that can lead to developing heel pain. Some athletes become so focused on their exercise routine, that they often forego taking time to stretch. Stretching is one of the most important activities and should be done before and after you exercise. Stretching improperly can often be the cause of serious pain in the heel. However, not stretching at all is sometimes the worst mistake that could be made before a long run. Without stretching, the plantar fascia and Achilles tendon become too tight, resulting in increased stress while running and leading to a greater risk of injury. Tears and even rupturing the ligament can become an issue when you don’t take the time to stretch.

Running shoes can also make or break a healthy foot. Shoes that do not fit properly, or are too old sometimes do not provide adequate support around crucial areas of the foot. The result of running on poor fitting and unsupportive shoes can lead to severe injury when running long distances. Sometimes your current running shoes can indicate if you are prone to future injury. Look at the soles of your current shoes. If there are places on the soles, such as the heel, that have received significant wear, then you might want to consider replacing them before it’s too late. As many runners know, a good pair of running shoes can often become very expensive. Regardless, shoes that fit well and provide ample cushioning through the heel and forefoot, and provide support through the arch can help to significantly prevent injury. In addition, if you have had your running shoes for more than three years, chances are they are too worn and should also be replaced.

Foot injury prevention can begin with paying more attention to the way you run your routines. Many runners become eager to increase difficultly and distance as quickly as possible, but unfortunately this can have a serious effect on the body. Being able to run greater distances won’t matter if you become injured and can’t run at all. The best thing to do is to ease into a more difficult routine gradually which will allow the body to adjust and become accustomed to a more intensive routine. In addition, some runners like to run up hills to create more resistance and build muscle. However, running up hills adds weight and pressure to the plantar fascia as well as the Achilles tendon. Steep grades can easily lead to plantar fasciitis. This is why running on only moderate inclines can be a safer choice. Also, when running long distances you may want to stop periodically. By stopping every once in a while you can break up the repetitive stress on the fascia and allow it to rest, helping to prevent damage to the tissue.

As already mentioned, a good pair of running shoes is an essential factor in preventing injury. Choosing the right pair is important and there are several factors that should be kept in mind when shopping. First of all, past experience with brands and styles can be relevant and if a specific pair of shoes has been successful in the past you may want to stick with that brand or model. If a pair of shoes turns out to be very successful and comfortable, you may want to consider getting a few pairs in case the shoe is changed or discontinued in the future. In addition, if you are suffering with current discomfort, try to get shoes that might be able to address and relieve that discomfort. The conditions that will be influencing your run will also be important to consider when choosing the specific style or model of shoe. Finding an excellent shoe store that caters particularly to runners will also be a good source of finding information on the perfect shoe for your needs.

On average it is best to keep shoes no longer than three years, however runners who run 25 miles or more a week may need to replace them much sooner, even before visible signs of wear appear on the outside. A good running shoe should have generous cushioning in the heel and mid-foot while giving ample support through the arch. In addition, make sure that the point where the shoe flexes during movement is at the ball of the foot, where the toes meet the mid-foot area. Lastly, ease into running after buying a new pair of shoes. Running too much too soon on a new pair of shoes will result in sore feet.

Again, it is important to reiterate the importance of stretching before an after exercise. A tight plantar fascia and Achilles tendon are asking for injury. It’s important to do exercises that stretch both the bottom of the foot and fascia, as well as the calf muscles and Achilles tendon. When these structures are tight they can influence or cause damage to each other since they can add additional strain.

Despite the simplicity of these injury prevention methods, they are among the most effective ways to keep pain from plaguing your feet. Although these are highly effective methods, pain can still occur despite specific steps taken to prevent it. Luckily, most cases of foot pain, most commonly plantar fasciitis, can be relieved through relatively conservative means. Initial treatment of pain from common heel conditions can begin with icing the area as well as using anti-inflammatory medication. These methods can help to reduce pain, but will not have a significant effect on treating the actual condition.

Orthotic shoe inserts are among the most effective treatment options for runners. Orthotics are simple devices that can be inserted into any pair of shoes. They work by giving added support around the injured areas, namely the heel and fascia areas. In addition, some are specifically designed to treat plantar fasciitis through physically re-stretching the fascia and helping to repair the damage that has developed in the tissue (click on shopping and view the Dr Foot Sports Insoles). Using this type of orthotic device can provide long-term relief from pain and also help to prevent further occurrences of heel pain.

Many orthotic inserts are available. When some runners experience pain in their heels, they may go to their local drugstore and purchase an average shoe insert. Many of these inserts do not provide significant relief from painful ailments such as plantar fasciitis. The majority of inserts are designed specifically for comfort and to add cushioning to
shoes that are uncomfortable or worn out. First, these types of pads should not be used as a substitute for new shoes. In addition, adding cushioning does nothing to reverse tissue damage caused by intensive strain. An orthotic such as the Dr Foot Sports Insoles are dedicated to genuine, long-term treatment is the best way to prevent pain from interfering in your training. Other methods are available such as night splints. Unfortunately, these are costly and cumbersome braces that are worn throughout the night and may cause serious discomfort while sleeping.

Many runners suffer from the discomfort of heel pain due to the stress placed on their feet. However, in many cases this discomfort can be avoided. By following simple methods, painful conditions such as plantar fasciitis, heel spurs, and Achilles tendonitis can be avoided. Despite how effective these methods may be, pain can still become a problem. Luckily, conservative means are effective in most cases in reducing pain associated with the heel of the foot. Orthotics are often the most successful in treating pain and can help to significantly prevent further occurrences of pain. So, next time you run, make sure you prevent injury each step of the way so that you can maintain that active lifestyle with having healthy feet.

Article written by David Lux. David is a Heel Pain Specialist at Heel That Pain Inc.

Treatment Options

Dr Foot Pro Insoles treat the underlying cause of heel pain, £23