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Foot Pain In Athletes: How to Relieve the Pain

Foot arch pain in runners can be excruciating. If you have an active lifestyle, it's difficult to adjust your routine to limit your physical activity once you encounter heel or arch pain. 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. Understanding the different types of sports injuries is the key to effective treatment of heel pain in runners.

Plantar Fasciitis Explained

When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fascitis pain. The plantar fascia runs from the ball of the foot to the heel. This band of tissue supports your full body weight when the feet are on the ground. 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 Foot Pain In Runners

Plantar fasciitisis a common type of foot arch pain in runners 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. This causes tears in the fibers and results in inflammation and severe pain.

The following are some of the more common causes of Plantar Fasciitis:

• abrupt increase in physical activity such as playing sports or running
• excessive pronation of the feet
• shoes that do not fit properly and insufficient arch support
• gaining weight

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. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Symptoms of heel pain in runners vary from mild to severe. The pattern of pain can be very unpredictable over months at a time. Often, the pain goes away for several weeks, but can easily come back after a single workout or change in activity.
The pain may even temporarily fade as you walk. Plantar Fasciitis is a common condition that runners experience, and along with the triggers shown above, may occur by sudden increase in your training schedule, or by changing running surfaces. This is noticeable, mostly when going from a soft surface to a harder one.

Avoiding Plantar Fasciitis

While plantar fascitis can be treated, it does not heal quickly. heel pain in runners can be avoided in a number of ways. Most sports physiotherapists recommend the following approach to prevent Plantar Fasciitis:

Stretch - before, during, and after physicalactivity. Tight hamstring and/or calf muscles (in back of 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. It is highly recommended that you stretch the plantar fasciitis before exercise.

Adequate Shoes and Orthotic Shoe Inserts – Ensure that you have good footwear. An effective way to improve foot biomechanics is to wear orthotic shoe inserts inside the shoes. Going barefoot is a bad idea, even at home. Avoid shoes without arch support, and get used to running on a soft surface.

Change Your Activity – Consider swimming or cycling, as they may be a better exercise option for you. 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.

Ice – Applying ice to the heel can help to reduce the inflammation and pain. Place your foot on a frozen bottle of water or a bag of frozen peas wrapped in a towel three or four times a day for 5 to 10 minutes each time. Never ice more than once an hour to prevent risk of ice burn to desensitized tissue.

If the problem persists, talk to a podiatrist or physiotherapist.

About the Author

Over-pronation has different causes. Obesity, pregnancy, age or repetitive pounding on a hard surface can weaken the arch, leading to over-pronation. Over-pronation is also very common with athletes, especially runners, most of whom nowadays wear orthotics inside their shoes.

Tags:   feet · foot · health · insoles · shoesNo Comments