It finally cooled off this past weekend! YAY! Fall is on the way! That means that a lot of you will start exercising outside. Walking, maybe walk-jogging, maybe even training for a 5K? Good for you!
HERE'S WHAT YOU NEED TO KNOW:
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain in middle-aged adults. The plantar fascia is a long, flat ligament on the bottom of the foot. When stretched irregularly, it can develop small tears. And unfortunately, these tiny tears can cause a great deal of heel pain, especially when you first get out of bed. OUCH!
WHAT CAUSES IT?
- Biomechanical or structural factors, so things like: abnormal inward twisting or rolling of the foot, high arches, flat feet, or tight calf muscles.
- Repetitive activities, so things like: a job that requires a great deal of walking or standing, or running long distances.
- Wearing shoes that are poorly cushioned, don't fit well, or have little or no arch support. Old shoes are often the culprit!
HOW TO PREVENT IT:
- Wear shoes that fit properly, have good arch support and plenty of heel cushioning.
- STRETCH your heel/achilles BEFORE you take your first steps in the morning and continue stretching throughout the day. (The best way we’ve found to do this is to simply cut off the bottom of an old t-shirt and just throw the “loop” around your foot while you’re still lying in bed).
- Put on supportive shoes AS SOON AS YOU GET OUT OF BED (you still need to stretch, even though you’re wearing shoes with support). Going barefoot or wearing slippers puts stress on your feet.
- Increase your exercise levels gradually. Rome wasn't built in a day - start off slowly.
ALREADY HAVE PAIN?
Then you may need to switch to anti-gravitational exercises for a while: things like swimming, rowing, cycling, etc. So you don't have to stop moving, but you might need to pick a different form of exercise!
So, yes! Get outside and GO! We want you to move more... and be smart about it!