Blog 3: What Is Plantar Fasciitis?
Preventing Plantar Fasciitis: Essential Tips for Endurance Athletes
Welcome back, athletes! In our previous posts, we covered what plantar fasciitis is and how I treat it. Now, let’s focus on prevention—an essential aspect of maintaining your performance and keeping you pain-free!
As a practitioner my philosophy is to be able to teach my patients to know more about their bodies and what they are saying. This is so important when focusing on prevention of injury.
Why Prevention Matters
As endurance athletes, your feet endure a lot of stress. Implementing preventative strategies can help you avoid plantar fasciitis and other injuries. Here are some key tips:
Choose Supportive Footwear: Invest in shoes that provide good arch support and cushioning. Avoid worn-out shoes that no longer offer proper support.
Incorporate Stretching: Regularly stretch your calves and plantar fascia. Simple exercises like calf stretches and toe curls can improve flexibility.
Gradual Increase in Activity: If you’re ramping up your training, do it gradually. Sudden increases in mileage can strain your feet and lead to injuries.
Strengthening Exercises: Incorporate exercises that strengthen the muscles in your feet and lower legs. This can help improve stability and reduce the risk of injury. Learning when to stretch vs when to activate the muscles is something I help coach my patients into learning about themselves to help prevent re-injury.
Listen to Your Body: Pay attention to any signs of discomfort. If you start feeling pain, take a step back and reassess your training.
Get regular treatment: This helps to make sure the muscles do not continue to get tighter and tighter. I usually suggest 1x every 4-6 weeks or when your body is giving you signs you need it!
By following these prevention tips, you can enjoy your runs and keep plantar fasciitis at bay. If you have any questions or need personalized advice, feel free to reach out. Here’s to happy, healthy feet and many miles ahead!
For more information on recovering from plantar fasciitis or to help prevent it, reach out to us today!