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.
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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
A Sore Knee From Running - Can You Outrun the Pain? Dealing With Painful Knees - Improved Support
Are you a runner? Or, maybe you like to jog routinely?
If so, chances are that you have experienced a sore knee from running at some point in time. Knee pain and soreness is not exclusive to professional running athletes and marathon enthusiasts. In fact, casual runners who simply do it for fun and exercise are just as apt to have a sore knee from running as professional athletes.
1.) Running & Its Effect On The Knees
When you run you are causing your knee to move in a systematic way that is not common to every day life. When your knee moves in a running motion the cartilage around your knee joints also moves and contracts. When this happens over an extended period of time or is overdone, the runner may feel some discomfort or soreness in their knees. This especially is true for individuals who push themselves beyond their normal limitations. When they do this they can actually tear or rip the cartilage around their knee joints, and suffer extraordinary pain and possibly life-long problems.
The question is, do you have the know-how and smarts to outrun common pain and soreness from running?
2.) Simple Steps To Outrun Knee Pain and Soreness!
Knowledge and prevention are key for anyone who plans on making running part of their daily routine or weekly exercise. It is very important for all runners to know what they should do in order to avoid a sore knee from running, or unwanted pain and stiffness.
Here are some steps to take to help make sure you don't fall victim to pain and soreness in the knees as a result of running:
- Stretching: Before heading out for a run be sure to stretch your arms and legs. You will want to make sure that you stretch out your knees prior to the run and prepare them for the strenuous motion that they are about to endure. Failing to do a proper warm up is one of the most prevalent reasons for a stiff knee for running.
- Hydration: Dehydration can lead to all sorts of problems in a runner. Not only can you pass out from exhaustion and dehydration, but in severe cases, people can actually die. Apart from that, there is a danger to the muscles when your body is not getting enough water. Remember, when you sweat your body is using water that was in your system. You need to replace this water and stay hydrated throughout your run.
3.) Knee Braces For Runners Can Be Effective!
You have no doubt seen a runner or athlete wearing a brace on one or both of their knees while running or competing. In many cases the athlete doesn't have an injury; they are simply protecting their knee from strain with the use of an affordable knee brace. If you plan on running on a regular basis or plan on making it a daily or weekly routine, then you will want to consider acquiring and putting a knee brace to use. The added support can help reduce knee pain problems due to the stress of running, and can help keep you on track! (*This is health information. Speak with your physician about medical advice.)
Knee Brace Super Store
If you want to take your knee stability to the next level (affordably) then visit us online today at http://www.drbraceco.com Dr. Brace Co. is an education based site, created by true brace specialists, that can provide helpful information and meaningful support for your knee. If you have questions come to our site and let us know. We will respond.
Article Source: http://EzineArticles.com/?expert=Daniel_P._Sims
http://EzineArticles.com/?A-Sore-Knee-From-Running---Can-You-Outrun-the-Pain?-Dealing-With-Painful-Knees---Improved-Support&id=2338663
If so, chances are that you have experienced a sore knee from running at some point in time. Knee pain and soreness is not exclusive to professional running athletes and marathon enthusiasts. In fact, casual runners who simply do it for fun and exercise are just as apt to have a sore knee from running as professional athletes.
1.) Running & Its Effect On The Knees
When you run you are causing your knee to move in a systematic way that is not common to every day life. When your knee moves in a running motion the cartilage around your knee joints also moves and contracts. When this happens over an extended period of time or is overdone, the runner may feel some discomfort or soreness in their knees. This especially is true for individuals who push themselves beyond their normal limitations. When they do this they can actually tear or rip the cartilage around their knee joints, and suffer extraordinary pain and possibly life-long problems.
The question is, do you have the know-how and smarts to outrun common pain and soreness from running?
2.) Simple Steps To Outrun Knee Pain and Soreness!
Knowledge and prevention are key for anyone who plans on making running part of their daily routine or weekly exercise. It is very important for all runners to know what they should do in order to avoid a sore knee from running, or unwanted pain and stiffness.
Here are some steps to take to help make sure you don't fall victim to pain and soreness in the knees as a result of running:
- Stretching: Before heading out for a run be sure to stretch your arms and legs. You will want to make sure that you stretch out your knees prior to the run and prepare them for the strenuous motion that they are about to endure. Failing to do a proper warm up is one of the most prevalent reasons for a stiff knee for running.
- Hydration: Dehydration can lead to all sorts of problems in a runner. Not only can you pass out from exhaustion and dehydration, but in severe cases, people can actually die. Apart from that, there is a danger to the muscles when your body is not getting enough water. Remember, when you sweat your body is using water that was in your system. You need to replace this water and stay hydrated throughout your run.
3.) Knee Braces For Runners Can Be Effective!
You have no doubt seen a runner or athlete wearing a brace on one or both of their knees while running or competing. In many cases the athlete doesn't have an injury; they are simply protecting their knee from strain with the use of an affordable knee brace. If you plan on running on a regular basis or plan on making it a daily or weekly routine, then you will want to consider acquiring and putting a knee brace to use. The added support can help reduce knee pain problems due to the stress of running, and can help keep you on track! (*This is health information. Speak with your physician about medical advice.)
Knee Brace Super Store
If you want to take your knee stability to the next level (affordably) then visit us online today at http://www.drbraceco.com Dr. Brace Co. is an education based site, created by true brace specialists, that can provide helpful information and meaningful support for your knee. If you have questions come to our site and let us know. We will respond.
Article Source: http://EzineArticles.com/?expert=Daniel_P._Sims
http://EzineArticles.com/?A-Sore-Knee-From-Running---Can-You-Outrun-the-Pain?-Dealing-With-Painful-Knees---Improved-Support&id=2338663
Running - Shin Pain and Its Causes
I see a lot of people who do a lot of running and shin pain is one of their major complaints and running shin splints can cause them considerable discomfort and trouble.
My problems come when I have to tell them that the best cure for shin splints is rest. Their faces blanch, and they act as if I've told them to stand on their heads in a bath of treacle. "Stop running? You must be joking! I can't possibly...I've got a 10k race in 6 months, and I have to be fit."
At this point, I explain, that if they ignore my advice, they'll be fit for nothing.
There are several causes of shin splints:
Many people think stretching is a waste of exercise time. I think the exact opposite! You wouldn't believe the difference regular stretching makes to muscles. I'm talking about proper stretching here, not just the kind you do in bed. If you are a gym member you should be taught the right stretches, which should be done after every single exercise session, run or swim.
Once you have had shin splints, you are likely to get them again, so it is a good idea to look at your training program and change things - it is well worth having a session with a fitness professional and asking for their guidance. Here are a few suggestions:
Happy Running!
My name is Carol J Bartram. I am a Sports Therapist and a Personal Trainer and I understand the misery and frustration of shin splints because I have suffered from them in the past. There is nothing worse than just getting into your running stride and then starting to feel that stomach-churning ache in your shins that gets worse with every yard you travel.
But what if I told you there was hope for your aching shins? Advice, exercises and stretches to banish the discomfort of shin splints - for good? Ideas on what treatments to have, and training suggestions so that you can maintain your hard-won fitness in spite of the shin splints, whether you are in training for a marathon or running to lose some weight and tone up. This advice works for everyone!
So if you want help with the recurring misery of shin splints - if you want to get on with your workouts and training without the constant interruptions caused by leg pain - click on this link and start your Shin Splint Treatment today!
Article Source: http://EzineArticles.com/?expert=Carol_Bartram
http://EzineArticles.com/?Running---Shin-Pain-and-Its-Causes&id=1403311
My problems come when I have to tell them that the best cure for shin splints is rest. Their faces blanch, and they act as if I've told them to stand on their heads in a bath of treacle. "Stop running? You must be joking! I can't possibly...I've got a 10k race in 6 months, and I have to be fit."
At this point, I explain, that if they ignore my advice, they'll be fit for nothing.
There are several causes of shin splints:
- Incorrect shoes. Footwear for running should be fitted at a specialist shop and replaced regularly.
- Some people simply are not built for distance running; most successful runners are ectomorphs, which means they are naturally lean and light-boned. Being ultra-fit will not help you if you are built like a Chieftain tank.
- Doing too much high-impact exercise, or increasing your training program drastically within a short time.
- Having tight leg muscles.
- Bad running posture, which causes muscle imbalances.
Many people think stretching is a waste of exercise time. I think the exact opposite! You wouldn't believe the difference regular stretching makes to muscles. I'm talking about proper stretching here, not just the kind you do in bed. If you are a gym member you should be taught the right stretches, which should be done after every single exercise session, run or swim.
Once you have had shin splints, you are likely to get them again, so it is a good idea to look at your training program and change things - it is well worth having a session with a fitness professional and asking for their guidance. Here are a few suggestions:
- Vary your cardio sessions and don't always run. Try rowing, walking up an incline or cycling instead for some of them.
- Always warm up for a run by walking for 5 - 10 minutes first, especially if you are new to it.
- Never stretch cold - you'll pull something.
- Add some strength training sessions to boost your leg muscles.
- Ice your shins after a run, whether sore or not.
- Make sure you have enough rest days to allow your body to recover.
- Replace your shoes regularly and always check for signs of uneven wear
- Go to a Pilates class once a week to build core stability and correct imbalances.
Happy Running!
My name is Carol J Bartram. I am a Sports Therapist and a Personal Trainer and I understand the misery and frustration of shin splints because I have suffered from them in the past. There is nothing worse than just getting into your running stride and then starting to feel that stomach-churning ache in your shins that gets worse with every yard you travel.
But what if I told you there was hope for your aching shins? Advice, exercises and stretches to banish the discomfort of shin splints - for good? Ideas on what treatments to have, and training suggestions so that you can maintain your hard-won fitness in spite of the shin splints, whether you are in training for a marathon or running to lose some weight and tone up. This advice works for everyone!
So if you want help with the recurring misery of shin splints - if you want to get on with your workouts and training without the constant interruptions caused by leg pain - click on this link and start your Shin Splint Treatment today!
Article Source: http://EzineArticles.com/?expert=Carol_Bartram
http://EzineArticles.com/?Running---Shin-Pain-and-Its-Causes&id=1403311
Metatarsal Running Pain
It is unlikely that you realize how big a deal the ball of your foot really is. It is a major player in most of physical activities that we undergo daily. Running, walking, leaping and even sitting down involves the balls of your feet. But when pain starts to be felt everytime you put pressure on your feet, if there is a great deal of stress felt when you land from a leap or a continuous strain when you run, you might have to think about whether or not you have metatarsalgia.
Metatarsalgia simply means "achy metatarsal" and the condition is simply a sore bone or bones in the forefoot. Pain and inflammation in the balls of your feet are the usual symptoms of metatarsalgia. This condition is frequent among athletes and those who do high-contact sports. Activities like basketball, gymnastics and many other sports put high pressure on the feet and, without proper care and rest, inflammation and pain may occur leading to the said disorder. Excessive running and jumping can stress the metatarsal, which is the name for the long bones found in the front part of your feet just a little bit below your toes.
Although metatarsalgia is not highly risky and has little or no long-term drastic effect, it can definitely hamper you. If you are in a physical career and your mobility and use of your feet are vital to your work, metatarsalgia may pose a major problem. This disorder is highlighted by sharp pain that continuously gets worse after prolonged periods of activity. This is followed by numbness or tingling in the toes that eventually worsens even when you rest and relax your feet.
The immediate remedy for this disorder is rest. Prevent pressure from being applied to your feet. Soaking the feet in ice and cold water may help soothe the pressure and eventually dampen the pain. Wearing proper footwear and shock-absorbent shoes also helps prevent the progression of metatarsalgia. Since this is more a strain than a disease, metatarsalgia is very simple to avoid and treat. More often than not, this disorder is simply a byproduct of bad maintenance and improper foot care.
Learn to be responsible in taking care of your feet. Like a well-oiled and maintained care, your feet can go a long way without any further complications. Exercise and a balanced diet are important to athletes and to you as well, but take time to consider the little things like the balls of your feet, and take that much deserved vacation to relax when needed.
Allan Tan is the creator of Foot Care Products. He provides more helpful information on heel spurs, metatarsal foot pain, hammertoes, and foot calluses that you can read up on his website. He setup this helpful website to help people understand more about their foot conditions and foot pain.
Article Source: http://EzineArticles.com/?expert=Allan_Tan
http://EzineArticles.com/?Metatarsal-Running-Pain&id=1003721
Metatarsalgia simply means "achy metatarsal" and the condition is simply a sore bone or bones in the forefoot. Pain and inflammation in the balls of your feet are the usual symptoms of metatarsalgia. This condition is frequent among athletes and those who do high-contact sports. Activities like basketball, gymnastics and many other sports put high pressure on the feet and, without proper care and rest, inflammation and pain may occur leading to the said disorder. Excessive running and jumping can stress the metatarsal, which is the name for the long bones found in the front part of your feet just a little bit below your toes.
Although metatarsalgia is not highly risky and has little or no long-term drastic effect, it can definitely hamper you. If you are in a physical career and your mobility and use of your feet are vital to your work, metatarsalgia may pose a major problem. This disorder is highlighted by sharp pain that continuously gets worse after prolonged periods of activity. This is followed by numbness or tingling in the toes that eventually worsens even when you rest and relax your feet.
The immediate remedy for this disorder is rest. Prevent pressure from being applied to your feet. Soaking the feet in ice and cold water may help soothe the pressure and eventually dampen the pain. Wearing proper footwear and shock-absorbent shoes also helps prevent the progression of metatarsalgia. Since this is more a strain than a disease, metatarsalgia is very simple to avoid and treat. More often than not, this disorder is simply a byproduct of bad maintenance and improper foot care.
Learn to be responsible in taking care of your feet. Like a well-oiled and maintained care, your feet can go a long way without any further complications. Exercise and a balanced diet are important to athletes and to you as well, but take time to consider the little things like the balls of your feet, and take that much deserved vacation to relax when needed.
Allan Tan is the creator of Foot Care Products. He provides more helpful information on heel spurs, metatarsal foot pain, hammertoes, and foot calluses that you can read up on his website. He setup this helpful website to help people understand more about their foot conditions and foot pain.
Article Source: http://EzineArticles.com/?expert=Allan_Tan
http://EzineArticles.com/?Metatarsal-Running-Pain&id=1003721
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