When it comes to running there a variety of factors that play a role in preventing different types of injuries.
Whether you are just starting out or seasoned runner, it’s important to understand the way different movements of your body can have adverse effects and cause injury.
It is these potential injuries that warrant the purchase of special types of sneakers, insoles, and an investment in generally understanding the best way to carry your body in land your feet during a run.
Due to the repeated heel to toe motion that comes with running, many individuals are likely to suffer from plantar fasciitis.
This medical term is a fancy word for heel pain. It is caused when inflammation occurs in the thick tissue that covers around the heel.
This tissue connects your toes to your heel bone. When you first start to feel pain from plantar fasciitis, it can feel like shooting pain through the center of your foot.
While this injury is most common for people who actively run, many individuals wonder if a specific type of running can be the cause.
They ask questions such as can running in client’s cause plantar fasciitis?
Causes of Plantar Fasciitis
According to MedlinePlus, virtually any type of running can cause plantar fasciitis.
The body is at risk of developing this injury whether you are running on a treadmill or land, uphill or long distances.
The reason why this injury is so common is because as you run pressure is consistently put on the heel and it causes foot pain.
Additional causes of plantar fasciitis include weight gain, improper stretching of the Achilles tendon, and poor footwear.
Treatment Options
As this is a universal injury that impacts a variety of people, there are also a variety of treatment options. Both treating and preventing this condition breaks down into three options:
Get better shoes
The most basic thing that any individual can do to start is to get better shoes.
Picking the right kind of thinker for running inclines is not as simple as finding a running labeled shoe in your size.
Each individual has a different type of arch. When you have high arches or flat fee it can have an impact on your ability to run.
As your foot hits the ground the uneven pressure causes pain in the heel. Start by finding a running seeker that supports your style of foot. The best way to find this is at a sporting goods store.
Although you might pay a little bit more for the shoe, you will be getting something that is more likely to support your foot the way that it needs to prevent medical conditions such as this.
It may also be necessary to purchase a specific type of in full to go inside of the shoe to support your high arch.
Maintain a healthy lifestyle
Running is one of the preferred options for healthy lifestyle for individuals who are overweight. It’s easy to get started with them requires no special equipment.
However, the excess weight on your body can actually be one of the leading causes of plantar fasciitis.
Weight loss is essential for preventing this injury and keeping it from worsening once you develop it.
Maintain a healthy lifestyle with moderate exercise in different forms and a healthy diet help you lose weight.
Also helps support turning fat into muscle which can support your legs better by partaking in exercises other than running such as swimming, biking, and yoga which are all low impact.
Stretch calf muscles and Achilles tendons
Both before and after a run, you should stretch your calf muscles and Achilles tendon.
While most individuals stick with basic stretches such as reaching forward while they are sitting on the ground, there are actually a few others that work better.
One such stretch is derived from yoga. Start by bending over to touch your toes. Slide your palms underneath the front of your foot so that your toes are resting on your wrist.
Pull your body downwards towards the ground by applying pressure through your toes onto your wrist.
You will feel a tight stretch that extends from your Achilles tendon through the calf muscles through the back and up to the neck.
This provides the most in-depth stretch for these two parts of the body before and after a run.
Can Running Inclines Cause Plantar Fasciitis?
Running inclines specifically is not the only cause of plantar fasciitis but it is one of many.
The main reason why this injury occurs is because of the repetitive motion of running.
If you are running inclines on a treadmill, it is recommended that you change up the speed and the incline rate to which you are running.
The continued changes affect how your foot hits the ground and can help prevent plantar fasciitis.
Steep inclines are less likely to cause this pain because the runner will be putting more pressure on the ball of their foot.
At least once per week, individuals who run consistently should soak their fee in Epsom salts.
This will help draw out some of the swelling and relax the muscles and tendons in your feet. Keep in mind that running should always consist of a plan.
Seasoned runners know that you cannot simply run a certain number of miles every day consistently. There needs to be variety.
Short runs combined with long runs and different types of terrain create the best conditioning program for anyone who’s training for activities such as obstacle course races or half marathons.
As always, with proper equipment such as the right type of shoe that provides optimal support for the shape of your foot and proper maintenance such as a regular muscle stretching exercises, it is possible to not only treat plantar fasciitis but also prevented from coming to be at all.
Seek medical attention if the pain becomes unbearable or if you fail to see any improvements through these easy-to-follow options.
Resources:
http://www.livestrong.com/article/313972-treadmill-running-plantar-fasciitis/
http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview
http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/basics/definition/con-20025664