Heel pain, medically termed plantar fasciitis, is a common and frustrating injury for many runners. It accounts for up to 10% of all running injuries and results from overstressing the band of tissue that connects the heel bone to the toes. If you suffer from plantar fasciitis, you probably experience sharp pain in your heel not only after running, but also with the first steps in the morning or after long periods of sitting or being on your feet.
o The most common causes of plantar fasciitis in runners include:
o Sudden increases in mileage or training intensity
o Wearing running shoes that do not provide enough support or shock absorption.
o Running on inconsistent surfaces
o Tight hamstring and calf muscles
o High or low arches
If you are an avid runner, the last thing that you want to hear from the doctor is "stop running." However, running through heel pain often lengthens the recovery time and usually makes the condition worse. Studies show that you need to address the problem immediately, as the longer you wait to treat plantar fasciitis, the harder it is to resolve.
The good news is that you may not have to completely stop running or exercising to treat your heel pain. Many people can adopt a program that sports medicine doctors call "relative rest." This means cross training and reducing your running mileage to the point where you do not feel pain when you run. A good idea for cross training is to try swimming or running in a pool to maintain fitness but reduce the amount of stress put on your feet. Biking is another good option. When you run, you can reduce the stress on your feet by alternating between running and walking. You can increase your mileage slowly over time, but stop running at any time if you feel pain in your heel.
In addition to "relative rest," you need to take special care of your feet at home to treat plantar fasciitis. If you take care of yourself, the pain will usually go away. The May 2004 New England Journal of Medicine reported that plantar fasciitis symptoms will resolve in more than 80 percent of people within 12 months. It recommends that doctors treat plantar fasciitis patients with "patient-directed, low-risk, minimal-cost interventions" such as stretching and using arch supports.
"The first steps to relieving heel pain can be as simple as stretching your foot before getting out of bed in the morning, icing your foot regularly and wearing proper footwear," says Jeffrey S. Peterson, M.A., M.D, Northern California Institute of Sports Medicine and advisor to Heeling Solutions, a company dedicated to helping people resolve heel pain. "Many people also require additional steps such as using orthotics in their shoes or wearing a supportive foot device at night called a night splint."
How do you know if you have plantar fasciitis? Only a licensed medical professional can confirm your diagnosis. Seek out a practitioner who specializes in conditions of the foot and ankle, such as a podiatrist or orthopedist. You can also check out http://www.heelingsolutions.com for more information. The company sells a video that has a special section for runners and comprehensive information about the condition and recommended treatments.
Daniel Marein-Efron is a former plantar fasciitis sufferer and President of Heeling Solutions LLC http://www.heelingsolutions.com . Mr. Marein-Efron has been involved with a variety of entrepreneurial businesses through his consulting company DMEX Consulting LLC.
Article Source: http://EzineArticles.com/?expert=Daniel_Marein-Efron
http://EzineArticles.com/?Does-Heel-Pain-Mean-that-I-Need-to-Stop-Running?&id=9502
Running Pain
Running Knee Pain - A Runner's Story
I began running seriously at age 40. My first "running injury" was a bad case of runner's knee. I was getting ready to run a half-marathon in the spring and I just began training in the winter. That in itself was a mistake.
I had run no more than 3 or 4 miles at a time up until that late December day when I decided to have my wife drive me 10 miles from my house and drop me off. I know now how foolish that was. She dropped me off in the country and drove back home.
I was fine until about mile 4 when I felt some pain my right knee. It was not too bad; just a twinge at that time. But in just a half mile more, I knew I was in trouble. I continued on as the knee pain became more and more intense. But after mile 5, I had to stop and walk. Of course, as is common with runner's knee, the pain stopped as I walked. After walking 100 yards are so, I took off running again. The pain returned in my knee more intense than every after running just a few steps.
It was cold and I really wanted to get home. So instead of walking, I fought the pain. That was my next mistake. My knee was screaming for me to stop running, but I kept on. By mile six my knee was in bad shape. I was cold and hurting.
For the next three miles I walked and jogged at about a 5 to 1 ratio. By the last mile the knee hurt so bad I had to walk all the time. The pain was so bad I could hardly pick my leg up to take a step. Worse still, my other knee was now hurting too!
I made it home finally and learned a lesson. From then on I would listen to my body and not ever bump up my training miles that far that fast.
After that event I studied the causes of running knee pain. It results from the hamstrings becoming stronger than the quads. This imbalance causes the quads to fatigue to the point that they become tight and somewhat cramp. This causes a pulling of the tendon where it attaches over the knee joint. This pulling causes irritation and thus the knee pain.
Runner's knee is not long lasting fortunately. With some rest, I was good as new in a few days and much wiser. Almost all runners will suffer with this problem at some point in their early running careers. The best advice to follow is to ramp up ones mileage by no more than 10% per week. I usually suggest a lower rate in the beginning.
Also, I found a knee band online that worked really well. It was elastic with Velcro and worked great for controlling the pain. I'm not sure how or why it worked, but when I wrapped it around my knee tightly just under the knee cap, it really helped slow the onset of the pain during running; I could run farther and farther without the knee problems occurring.
Also, runners should be aware that when there is even a slight pain anywhere in the body, other areas are more vulnerable to injury. It's not uncommon for running knee pains to result in other injuries such as in the hips or ITP band.
Runners have to remember that if they push too hard and suffer something like knee pain, they will have to layoff and lose training time. Results are better if training mileage is increased at a manageable amount. Most importantly, a new runner has to listen to his or her body and obey what it is telling them.
Steve Weber is an avid runner who has more information at his web site about running knee pain.
Article Source: http://EzineArticles.com/?expert=Steven_Weber
http://EzineArticles.com/?Running-Knee-Pain---A-Runners-Story&id=3315421
I had run no more than 3 or 4 miles at a time up until that late December day when I decided to have my wife drive me 10 miles from my house and drop me off. I know now how foolish that was. She dropped me off in the country and drove back home.
I was fine until about mile 4 when I felt some pain my right knee. It was not too bad; just a twinge at that time. But in just a half mile more, I knew I was in trouble. I continued on as the knee pain became more and more intense. But after mile 5, I had to stop and walk. Of course, as is common with runner's knee, the pain stopped as I walked. After walking 100 yards are so, I took off running again. The pain returned in my knee more intense than every after running just a few steps.
It was cold and I really wanted to get home. So instead of walking, I fought the pain. That was my next mistake. My knee was screaming for me to stop running, but I kept on. By mile six my knee was in bad shape. I was cold and hurting.
For the next three miles I walked and jogged at about a 5 to 1 ratio. By the last mile the knee hurt so bad I had to walk all the time. The pain was so bad I could hardly pick my leg up to take a step. Worse still, my other knee was now hurting too!
I made it home finally and learned a lesson. From then on I would listen to my body and not ever bump up my training miles that far that fast.
After that event I studied the causes of running knee pain. It results from the hamstrings becoming stronger than the quads. This imbalance causes the quads to fatigue to the point that they become tight and somewhat cramp. This causes a pulling of the tendon where it attaches over the knee joint. This pulling causes irritation and thus the knee pain.
Runner's knee is not long lasting fortunately. With some rest, I was good as new in a few days and much wiser. Almost all runners will suffer with this problem at some point in their early running careers. The best advice to follow is to ramp up ones mileage by no more than 10% per week. I usually suggest a lower rate in the beginning.
Also, I found a knee band online that worked really well. It was elastic with Velcro and worked great for controlling the pain. I'm not sure how or why it worked, but when I wrapped it around my knee tightly just under the knee cap, it really helped slow the onset of the pain during running; I could run farther and farther without the knee problems occurring.
Also, runners should be aware that when there is even a slight pain anywhere in the body, other areas are more vulnerable to injury. It's not uncommon for running knee pains to result in other injuries such as in the hips or ITP band.
Runners have to remember that if they push too hard and suffer something like knee pain, they will have to layoff and lose training time. Results are better if training mileage is increased at a manageable amount. Most importantly, a new runner has to listen to his or her body and obey what it is telling them.
Steve Weber is an avid runner who has more information at his web site about running knee pain.
Article Source: http://EzineArticles.com/?expert=Steven_Weber
http://EzineArticles.com/?Running-Knee-Pain---A-Runners-Story&id=3315421
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