Running is a great activity on its own, but you can race for a good cause, too! The One SMALL Step 5K and Kid’s Run on September 21 in nearby Copiague, NY, is an event to raise money for Prader-Willi Syndrome research. You’ll be raising money to help kids like Ella, who was diagnosed with this syndrome at just 4 weeks old. Ella’s family will donate all the funds from the race directly to the Foundation for Prader-Willi Research. Before you head out to run and pledge money, participants with the beginning of heel pain need to be careful.

Heel pain from plantar fasciitis can be a serious problem. Excessive pressure on the plantar fascia band overstretches the band and damages it. The tissue thickens and develops painful micro-tears. The big problem for runners is that many choose to push through the pain and continue running.

Over time, the compounding injury can make it too painful to run normally. Even if you try to run through it, you may find your gait changing to accommodate the problem and creating other foot, knee, hip, or back aches and pains. If you take steps to prevent pain in the heel before it strikes, or treat it in its early stages, you can avoid weeks on the sidelines with complications from crippling plantar fasciitis pain.

Make sure you warm up properly and ease into any routine changes very slowly. Do extra foot exercises as well, like toe curls, heel raises, and picking up objects with your feet, to strengthen the stabilizing tissues in your lower limbs. Wear proper running shoes, too. Replace any pairs that are worn out, and invest in orthotics if you have biomechanical issues that affect your gait, like low arches. If you do develop pain, don’t wait to take care of it. Instead, decrease your running or take a break altogether. Ice your heel regularly and stretch multiple times a day. When the pain is gone, slowly work back into your routine.

Runners, don’t ignore discomfort from plantar fasciitis or simply hope it will get better on its own. This condition will not improve if you do not work to take care of it. If you’re a runner with problems, let our team at Country Foot Care know. You can arrange for an appointment by calling either of our offices and speak with a member of our helpful staff.  Alternatively, for those who wish to, an appointment can be requested online using the MAKE AN APPOINTMENT button at the top of this page.

As the weather gets warmer, more and more Long Islanders who have plodded through another harsh New York Winter are getting active again.  After months of reduced or non-activity, aches and pains will occur during the first few weeks of activity.  This can make staying active a challenge and those struggling with heel pain, particularly from plantar fasciitis, already understand how it can limit mobility and make activities more difficult. Fortunately, there are therapies like stretching to help relieve that pain and restore some independence.

Plantar fasciitis can be hard to treat. The best approaches actually use multiple therapies to manage it, particularly custom orthotics, shoe changes, and shockwave. Stretching the tightened, stiffened plantar fascia band in addition to these treatments is one more way to reduce the pressure on your heel bone. Strengthening the supporting muscles around the limb can help stabilize the foot and reduce the tension as well. Most stretches for heel pain are simple and don’t require any special equipment, either, so you can add them to your daily routines at home. Here are some of the best:

 

Stretching and exercising your lower limbs can be very helpful for relieving plantar fasciitis pain when paired with other therapies. Loosening the tightened tissues in the morning is especially beneficial, since your plantar fascia tends to swell and stiffen overnight.

If you’re struggling with painful heels, or you aren’t sure how to perform any of these stretches, Country Foot Care is happy to help. To arrange an appointment you can call our offices to speak with a member of our staff or you can request an appointment by clicking on the MAKE AN APPOINTMENT button at the top of this page.