Plantar Fasciitis: Treatment and Prevention of a Common Foot Issue

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Millions of people suffer from plantar fasciitis. This common foot issue is extremely painful and can be very frustrating to manage. Do you suffer from plantar fasciitis? Have you found a successful treatment and are trying to prevent your plantar fasciitis from coming back? Keep reading to learn about treatment and prevention of plantar fasciitis.

Plantar fasciitis involves the inflamation of a thick band of tissue that connects the heel to the toes. This band supports the arch of your foot. The swelling and irritation is often most painful in the morning but can cause great discomfort throughout the day.

Treating plantar fasciitis involves several components.  As always, consult a physician such as a foot and ankle orthopaedic surgeon, to ensure an accurate diagnosis. Some symptoms could be attributed to other foot or heel issues.

If you have been diagnosed with plantar fasciitis, consider the following steps to alleviate the painful irritation.

  • Reduce inflamation with the use of ice and a nonsteroidal anti-inflamatory drug (NSAID) such as Advil or Ibuprofren. When applying ice to the irritated area, remember to never apply it directly to the skin. Use a cloth or towel as a barrier to prevent harming the tissue.
  • Rest your feet. This might seem like an impossible treatment approach. Avoiding the use of your feet is not practical for most of us. However, avoiding running or walking on hard surfaces as much as possible is your best bet.
  • When you do have to walk, make sure you are wearing the appropriate footwear. Try to wear athletic shoes with good arch support throughout the day. Even when you are at home, it is important to wear shoes any time when you are walking to provide proper stability to your feet.
  • In addition to the right shoes, wearing orthotics is a great way to provide comfort and support for your heel.
  • An orthopaedic surgeon can recommend simple exercises and stretches to do daily in the comfort of your own home.
  • If noninvasive treatment does not improve your condition, injections of cortisone or platelet rich plasma, may help alleviate the pain.

If you are focused on trying to prevent a recurrence of plantar fasciitis, consider taking the following steps:

  • Put on supportive shoes first thing in the morning and continue wearing them any time you are walking.
  • Maintain a healthy body weight. Attaining the ideal weight for your age and height can be a daunting task. However, preventing plantar fasciitis is not the only benefit having a healthy body weight. Your overall health will improve if you are able to stay within your preferred weight range.
  • If you have to be on your feet for a significant amount of time during the day, consider orthotics for your shoes. Avoid wearing old, worn out shoes.

Marathon and Half Marathon Training and Race Preparation

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Fall is an exciting time of year for marathon and half marathon runners. Cool, crisp mornings mean perfect weather for distance running. If you have been training for a marathon or half marathon over the past several weeks, you have likely been following a race plan. If you are preparing to start training, you are likely looking for the best method to perform well on race day and to avoid injury.

There are several things to consider while training for a marathon or half marathon. Whether this is your first long race or you are a seasoned marathoner, treating your body right will help you not only before your race but also in recovering after.

Nutrition

When people think about marathon training, one of the first things that comes to mind is the concept of “carb loading.” Carbohydrates before a race can be beneficial in giving your body a boost of stored energy before a long run. However, Nutrition is a huge part of training from day one.

As you start logging several miles on long runs, consider nutritional supplements to eat during your outings. Energy gels like GU Energy, Power Bar Gel and Hammer Gel can give you some added fuel to get through a running slump.

Over the course of several weeks of training, your body will be burning more calories than normal. This is not an excuse to over-indulge in your favorite carbohydrate heavy foods. Rather, balancing your meals with lean proteins, plenty of leafy greens, healthy fats and whole grains will give your body the energy it needs to perform well from day one of training through race day.

Hydration is just as important during race training as nutrition. Make sure to drink water consistently throughout the day and night, not just before hitting the pavement. Consider Electrolyte replenishment in the form of dissolving tabs or sports drinks.

Running Schedule

Both seasoned runners and first-time racers should rely on some sort of training schedule to follow. There are a number of great schedules out there. Most suggest incorporating 2-3 shorter runs during the week and one long run over the weekend. This long run should increase each week as you approach race day. Do some research and ask fellow runners for their best training plan. It is best that you find one that fits best into your schedule and that isn’t hard on your body.

Cross Training

Just as important as the running portion of your marathon and half marathon training is cross training. Running multiple days each week is tough on your joints. Beyond running, incorporating strength training, yoga, cycling and swimming can help with speed and stamina. It also breaks up the monotony of running.

Recovery

Recovery is vital to race training. For both marathon and half marathon race preparation, there are several days in which your body takes a beating from a long run. Be sure to stretch before and after your runs. It is also key to refuel your body with lean proteins and healthy fats. Muscle repair is essential to help avoid injury and build strength. Also be sure to hydrate all day after your runs.

Injury Prevention

Running is great exercise and has wonderful benefits for your body. But even for seasoned runners, competing in a marathon or half marathon is a big trauma to your body. It is very important to allow your body to heal and recover after a long run. Take the day off every time you have a long run. After the race is over, be sure to take a few days off. It is also beneficial to schedule a massage for the day after your race to decrease muscle soreness and inflammation.

If you do sustain an injury during race training for a marathon or half marathon, be sure to consult an orthopaedic surgeon. Don’t try to push through training no matter how much you want to complete this goal. It is important to address any running injuries as soon as they develop to avoid more serious issues.

Friday night football: Common injuries and prevention

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The shift from summer to fall signifies a number of changes. The weather shifts, the leaves begin to turn and weekends become filled with a variety of fall sports. Football is one of the most popular sports of the season. Whether enjoying this activity as an athlete or a parent of a player, there are several things to consider before launching into a busy football season.

There are a number of common injuries sustained by football players during any given game. Despite wearing pads, helmets and supportive footwear, each and every play can result in a serious injury.

Here are the most common football injuries:

Knee Injuries

  • Anterior Cruciate Ligament (ACL) tears and strains
  • Posterior Cruciate Ligament (PCL) tears and strains
  • Medial Collateral Ligament (MCL) tears and strains
  • Meniscus tears
  • Patellar fractures
  • Knee dislocations

Head Injuries

  • Concussions caused by single or repeated trauma to the head
  • Loss of consciousness
  • Chronic traumatic encephalopathy (CTE), a progressive, degenerative disease

Overuse Injuries

  • Patellar tendinitis, also known as jumper’s knee
  • Back pain
  • Rotator cuff strains or tears

Shoulder Injuries

  • Shoulder dislocations
  • Rotator cuff tears
  • Shoulder tendinitis

Foot and Ankle Injuries

  • Sprained ankles
  • Plantar fasciitis
  • Heel contusions
  • Tendonitis
  • Ankle fractures

It is no secret that football can be a very dangerous sport. Prevention is key for avoiding a football injury this season. Addressing any injuries, as soon as they occur on the football field, is the best way to avoid serious issues. Consult a board certified orthopaedic surgeon for a full assessment and treatment options.

Make sure to stay hydrated while playing football or any sport. Choose proper fitting gear that is in good condition while practicing and playing in all football games. Using faulty pads can result in an unnecessary injury. Never play football without a helmet and report any pain or injury to your coaching staff.

Always warm-up before hitting the football field. Many strains and tears can be prevented if you are taking simple precautions such as stretching and warming up appropriately.

 

Identifying and Treating Shin Splints

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As the weather warms and the days get longer, people are dusting off their tennis shoes and getting motivated to get into shape. Whether you are a runner, walker or somewhere in between, it is very important to be cautious when stepping up your fitness routine. Don’t let your enthusiasm backfire!

Shin splints, also known as medial tibial stress syndrome (MTSS), can be frequently diagnosed in people that fail to ease into a new exercise regimen. Overuse or even switching your running/walking terrain can result in this painful issue.

What are shin splints?

If you suffer from shin splints, you are likely experiencing pain on the inside portion of the tibia (shin) bone. Specifically, irritation occurs where the muscle attaches to the bone. This irritation is caused by inflammation of your muscles, tendons, and bone tissue. Pain is often felt in both legs but can also be restricted to one side of the body.

How can you treat shin splints?

  • Rest: Taking time off from your exercise routine may be difficult to do. If you are an avid runner or just starting a new routine, hearing that you need to slow down can be frustrating. Resting your body can help alleviate the pain caused by shin splints. This does not necessarily mean that you need to cease all activity. Try low impact exercises like biking, swimming, rowing or an elliptical machine.
  • Ice your shins: While elevating your legs, apply ice indirectly to the painful area. It is important to NOT put ice or an ice pack directly on the skin in order to avoid damaging tissue.
  • Proper footwear and orthotics: Supporting your feet with the right shoes and even orthotic inserts can improve your shin splints. Having stability in your feet and legs can correct the issue over time.
  • Take over the counter medication such as Advil or Aleve.

Always consult your physician before starting any exercise program. If you are experiencing symptoms that have gotten worse or have lasted longer than a week, you should contact a physician. Continuing to exercise despite pain can result in serious injury.