Plantar fasciitis: causes and exercises to strengthen the foot

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A heel spur is a disease that runners and overweight people are twice as likely to suffer from if special recommendations are not followed.

Each activity has two sides: positive and negative. So running has its negative sides, the consequences of which we face out of ignorance or out of our own stupidity: too much load, wrong technique, poorly fitted shoes, ignoring the features of our physical form and other mistakes that not only beginners make, but also more. mature runners.

Today we will talk about one of the unpleasant moments - plantar fasciitis (heel spur), the causes of its occurrence and special exercises to prevent this problem.

Plantar fasciitis is a disease whose main symptom is heel pain that occurs or worsens with exertion. In most cases, the pain syndrome is caused by inflammatory-degenerative changes in the plantar (plantar) fascia. Less commonly, heel pain is directly related to trauma to the surrounding soft tissues by bone growths.

This disease also has a common name "heel spur" or "heel spur", although the term is not entirely correct, because such a bone growth is a consequence of plantar fasciitis.

In simpler terms, this is when, in extremely advanced stages, a real spur can grow out of your heel. In this case, the only way to get rid of the problem is surgery, if shock wave therapy, in which bone outgrowth is destroyed by the directed action of sound wave energy, did not lead to the desired results.

Runners and overweight people are at risk. If you belong to both of these groups, then the chances of getting plantar fasciitis with excessive exercise and the wrong choice of shoes doubles.

The main signs of the disease:

• sharp pain in the heel in the morning at the first steps;
• a feeling of tension in the Achilles tendon.

It is quite possible to diagnose plantar fasciitis when a patient complains of pain in the heel area by examining the sore leg to feel the spur and X-ray. In the absence of a spur, the range of possible diagnoses expands, since it can be rheumatoid arthritis, Reiter's syndrome or other diseases.

In addition to all these unpleasant pains and going to the doctors, the most common problem for runners is the interruption of training for a rather long period, which can be from a year to two.

Also, therapeutic massages, special orthopedic insoles and exercises are used as treatment and prevention, which help get rid of discomfort and stretch the connective tissues of the foot and lower leg well.

Running causes of plantar fasciitis:

• too high running loads;
• neglecting exercises to stretch the calf muscle;
• too active jogging or speed training;
• flat feet or too high a rise of the foot;
• stiff Achilles tendons
• incorrect positioning of the foot;
• incorrectly fitted running shoes;
• running on too hard surfaces like asphalt or concrete.

Prevention of plantar fasciitis

Hard surfaces like asphalt or concrete have never been considered a good running option. If you begin to feel unpleasant pain symptoms in your feet, especially in the heel area, or you have a long workout, you should look for softer and more springy treadmills. Choose the right arch support athletic shoes, avoid hard and flat sneakers and go barefoot.

Also, do not forget about the basic rule of increasing the running load: increase the mileage of the distance by no more than 10% per week of the distance already run.

And, of course, remember about massage and exercises to stretch the Achilles tendon, calf, and other tendons of the foot.

Video number 1

This is a video of simple exercises that are best done in the morning before getting out of bed. To massage your feet, you will need an ordinary tennis ball.

Video number 2

This video has just one simple yet powerful exercise that will be a great part of your warm-up before your run.

Video number 3

Another exercise that is recommended before getting out of bed.

Keep each leg in this position for 15–20 seconds and perform three sets on each leg once a day.

Video number 4

In this video - options for exercise for the foot from yoga. Charging will take you no more than ten minutes, and you will feel the positive effect after the first time. This is often the case when stretching muscles that we usually don't work out.

Video number 5

Another yoga exercise that can be performed practically without getting up from a chair. This is a great warm-up not only for runners, but also for those who work sitting 8 hours at home or in the office. If you are walking in high heels, these exercises will bring welcome relief to tired legs. By the way, high heels can also cause plantar fasciitis.

Video number 6

And this is yoga for the more advanced. All exercises shown can be performed in a lightweight version. For example, in the fifth exercise (sambasana), it is not necessary to turn out and throw your feet high in this way. If your leg lift is poorly stretched and knee problems, slightly modify this option and sit almost in a Turkish manner, but at the same time throwing the leg that lies on top of the thigh.

Video number 7

And the last video for today is a warm-up from ballet dancers. What they can do with their foot is impressive!

As for massages, you can do them with a tennis ball, a small rubber ball from any toy store, or a bottle of cold water (and sometimes chilled in the freezer), which will be especially useful after your runs. But this is another separate topic.

Do not get sick, and productive workouts for you!