 |
 You
are here:  Home>Heel
Pain >  Heel
Pain and Running
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
|
|
