Foot Arch Pain In Runners: Treatment Using Orthotic Insoles
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Posted On :
Mar-31-2009
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Article Word Count :
750
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Foot pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat heel pain in athletes effectively, you must first understand the causes.
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Foot pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat heel pain in athletes effectively, you must first understand the causes.
Describing Plantar Fasciitis
Plantar Fasciitis is a painful inflammation of the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. It attaches the ball of the foot to the heel. When the foot is on the ground and supporting all of your body weight, it stretches this tissue. Inflammation occurs when this tissue is stretched too far and tears. The effects of the stress can build up gradually or be the result of a sudden movement.
Plantar Fasciitis is Often the Cause of Heel Pain In Runners
Plantar fascitisis a common type of foot pain in athletes for a number of reasons. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, especially those individuals who suffer from flat feet. Repetitive stress on the plantar fascia can be caused by wearing shoes that lack support and running routines that are too long. Severe pain is caused as a result of the inflammation of the torn fibers.
The most common causes of Plantar Fasciitis include:
* poorly-fitting footwear and inadequate arch support
* sudden increase in physical activity such as running or participating in sports
* gaining weight
* over-pronation of the feet
Where the plantar fascia attaches to the heel is commonly where the pain is felt. As you sleep, the plantar fascia shortens, and when you wake up and stretch, there is often a great deal of pain. Upon rising from bed, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Mild to severe symptoms of heel pain in athletes may occur. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain vanishes for several weeks, only to re-emerge full-blown after a single workout or change in activity.
Walking may even reduce the pain. Runners often develop Plantar Fasciitis, and along with the triggers discussed above, may occur by abrupt intensification in your training schedule, or by switching running surfaces. This is evident, mostly when going from a soft surface to a harder one.
Ways to Prevent Plantar Fasciitis
While plantar fasciitis can be treated, it does not heal quickly. heel pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:
Use Adequate Footwear and Orthotic Insoles – Ensure that you have good footwear. An effective way to improve foot biomechanics is to wear orthotics inside the shoes. Avoid walking without shoes or foot protection. Make sure your shoes provide support, and get used to running on a softer surface.
Apply Ice – Decrease inflammation and pain by applying ice to your heel. Set your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel three or four times a day for 5 to 10 minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour.
Change Your Activity – You don't have to stop exercising, however consider switching to a non-weight bearing sport like swimming or cycling. When you begin running, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.
Stretch - before, during, and after physicalactivity. Tight hamstring and/or calf muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Stretching as a warm up and as a cool down will help you move easily, keep muscles flexible and relaxed, joints mobile and relieve tension and strain. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.
If the problem persists, talk to a podiatrist or physiotherapist.
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Article Source :
http://www.articleseen.com/Article_Foot Arch Pain In Runners: Treatment Using Orthotic Insoles_281.aspx
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Author Resource :
Flat feet are the result of over-pronation. Footminders know that over-pronation and foot pain can be relieved by using shoe insoles and foot orthotics regularly. The most effective treatment solution for over-pronation is to wear an orthotic shoe insert.
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Keywords :
foot pain, plantar fasciitis, heel pain, insoles, orthotics, foot care, arch support, orthotic, bunions, flat feet, pronation,
Category :
Health and Fitness
:
Health and Fitness
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