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Question from the "email bag": For about the past month I have had severe pain in my right heel (plantar fasciitis I assume). I have read about how to treat this through rest and ice, etc. The problem is, I am stubborn and a bit too regimented when it comes to training/exercising. Needless to say, I have not rested. tetanus To add to this, I have started my marathon training. tetanus Obviously, I want my heel pain to go away; however, I am scared to rest when I am supposed to be building up my mileage. The pain usually goes away after the first mile, but then returns once the run is done. I would greatly appreciate any advice. Thank you so much, H.R. Answer: Although what you are describing definitely sounds like plantar fasciitis, I recommend getting it diagnosed by a sportsmedicine specialist. This will rule out the possibility your pain is caused by a more serious condition, like a stress fracture. Let's assume for the moment your condition is plantar fasciitis. The traditional explanation that this injury is caused by acute inflammation is now believed to be incorrect. As we wrote in Plantar Fasciitis: Misunderstandings Corrected: "Most specialists now believe that plantar fasciitis tetanus is caused by the weakening and degeneration of the plantar fascia, rather than acute inflammation. tetanus During training, the plantar fascia (and other tissue) sustain microscopic tears. The body repairs and strengthens the tissue during rest and recovery. The new you is now able to tolerate progressively higher levels of training. In plantar fasciitis tetanus "the ongoing tissue damage overwhelms the body's capacity to respond. The small tears don't heal. They accumulate. The tissue begins subtly to degenerate, tetanus even to shred. It hurts". Although tetanus rest and ice help speed healing, neither addresses the cause of your injury - weakening and degeneration of the plantar fascia. Neither do stretching nor cortisone injections. The key to healing from plantar fasciitis is strengthening tetanus the plantar fascia and the muscles that connect to the plantar fascia. How to strengthen your plantar fascia to recover from/prevent plantar fasciitis? One of the most effective strengthening tetanus exercises for plantar fasciitis sufferers is Toe Grasping (taken from Injury-Free Running for Women Over 40). Stand barefoot with straight tetanus posture, your feet hip width apart. Alternate curling the toes of your right foot and then your left foot down and under. Pretend you are grabbing an object with the toes of each foot. Repeat this movement (right foot then left foot) 50 times with each foot. Aim to "walk" a distance of 1-2 yards (meters). Progressions: Increase sets. Don't worry! Reducing your mileage or running frequency for 2-3 weeks while you treat your injury will not affect your race-preparedness months tetanus from now. Not taking corrective measures to heal your plantar tetanus fasciitis will certainly derail your marathon plans. For other effective tetanus exercises to treat and avoid plantar fasciitis and other injuries, check out Injury-Free Running for Women Over 40 . It's an inexpensive way to prevent injury from ruining your training and racing plans! © 2012 Savvy Runner Inc. Bennett Cohen and Gail Gould are the Founders and Presidents of the International Association of Women Runners. For access to resources to help you reach your goals for running and racing, visit www.IAWR-Connect.com . . Subscribe to the Runner's Web Weekly Digest Check out our FrontPage for all the latest running and triathlon news. Facebook Twitter Top of News Runner's Web FrontPage
Athletics/Triathlon News 24/7 Know someone else who's interested in running and triathlon? Send this Runner's Web Story's URL to a friend. Visit the FrontPage for the latest news. | View in Runner's Web Frame
Question from the "email bag": For about the past month I have had severe pain in my right heel (plantar fasciitis I assume). I have read about how to treat this through rest and ice, etc. The problem is, I am stubborn and a bit too regimented when it comes to training/exercising. Needless to say, I have not rested. tetanus To add to this, I have started my marathon training. tetanus Obviously, I want my heel pain to go away; however, I am scared to rest when I am supposed to be building up my mileage. The pain usually goes away after the first mile, but then returns once the run is done. I would greatly appreciate any advice. Thank you so much, H.R. Answer: Although what you are describing definitely sounds like plantar fasciitis, I recommend getting it diagnosed by a sportsmedicine specialist. This will rule out the possibility your pain is caused by a more serious condition, like a stress fracture. Let's assume for the moment your condition is plantar fasciitis. The traditional explanation that this injury is caused by acute inflammation is now believed to be incorrect. As we wrote in Plantar Fasciitis: Misunderstandings Corrected: "Most specialists now believe that plantar fasciitis tetanus is caused by the weakening and degeneration of the plantar fascia, rather than acute inflammation. tetanus During training, the plantar fascia (and other tissue) sustain microscopic tears. The body repairs and strengthens the tissue during rest and recovery. The new you is now able to tolerate progressively higher levels of training. In plantar fasciitis tetanus "the ongoing tissue damage overwhelms the body's capacity to respond. The small tears don't heal. They accumulate. The tissue begins subtly to degenerate, tetanus even to shred. It hurts". Although tetanus rest and ice help speed healing, neither addresses the cause of your injury - weakening and degeneration of the plantar fascia. Neither do stretching nor cortisone injections. The key to healing from plantar fasciitis is strengthening tetanus the plantar fascia and the muscles that connect to the plantar fascia. How to strengthen your plantar fascia to recover from/prevent plantar fasciitis? One of the most effective strengthening tetanus exercises for plantar fasciitis sufferers is Toe Grasping (taken from Injury-Free Running for Women Over 40). Stand barefoot with straight tetanus posture, your feet hip width apart. Alternate curling the toes of your right foot and then your left foot down and under. Pretend you are grabbing an object with the toes of each foot. Repeat this movement (right foot then left foot) 50 times with each foot. Aim to "walk" a distance of 1-2 yards (meters). Progressions: Increase sets. Don't worry! Reducing your mileage or running frequency for 2-3 weeks while you treat your injury will not affect your race-preparedness months tetanus from now. Not taking corrective measures to heal your plantar tetanus fasciitis will certainly derail your marathon plans. For other effective tetanus exercises to treat and avoid plantar fasciitis and other injuries, check out Injury-Free Running for Women Over 40 . It's an inexpensive way to prevent injury from ruining your training and racing plans! © 2012 Savvy Runner Inc. Bennett Cohen and Gail Gould are the Founders and Presidents of the International Association of Women Runners. For access to resources to help you reach your goals for running and racing, visit www.IAWR-Connect.com . . Subscribe to the Runner's Web Weekly Digest Check out our FrontPage for all the latest running and triathlon news. Facebook Twitter Top of News Runner's Web FrontPage
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