Foot arch pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat foot pain in runners effectively, you must first understand the causes. Explaining Plantar Fasciitis Pain When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fascitis. It runs from the ball of the foot to the heel. This band of tissue supports your full body weight when the feet are on the ground. When placed under excessive stress, the plantar fascia stretches too far and tears, resulting in inflammation. The effects of the stress can build up gradually or be the result of a sudden movement. Foot Arch Pain In Runners May Often be Caused by Plantar Fasciitis Pain Plantar fasciitisis a common type of foot arch pain in athletes for a number of reasons. Runners tend to exercise too long and apply too much stress to the feet and plantar fascia, especially those individuals who suffer from flat feet. Repetitive stress on the plantar fascia can be caused by wearing shoes that lack support and running routines that are too long. This causes tears in the fibers and results in inflammation and severe pain. The most common causes of Plantar Fasciitis include: * shoes that do not fit properly and inadequate arch support * over-pronation of the feet * gaining weight * abrupt increase in activity such as playing sports or running Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Typically, the pain is most severe in the mornings when getting out of bed, because the fascia shortens and tightens while you sleep. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Mild to severe symptoms of foot pain in runners may occur. The pattern of pain can be very unpredictable over months at a time. Frequently, the pain disappears for several weeks, only to re-emerge full-blown after a single workout or change in activity. Walking may even reduce the pain. Plantar Fasciitis is a common condition that runners experience, and along with the causes shown above, may be caused by sudden increase in your training schedule, or by switching running surfaces. This is evident, mostly when going from a soft surface to a harder one. Avoiding Plantar Fasciitis Pain While plantar fasciitis can be treated, it does not heal quickly. foot pain in runners can be avoided in a number of ways. Most sports physiotherapists recommend the following approach to prevent Plantar Fasciitis: Use Appropriate Shoes and Arch Support Insoles †Supportive footwear is important. Many cases will benefit from wearing arch support insoles inside the shoes to improve foot biomechanics. Try not to walk barefoot, even when at home. Avoid shoes without arch support, and get used to running on a soft surface. Apply Ice †Applying ice to the heel can help to reduce the inflammation and pain. Set your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for five to ten minutes each time. Never ice more than once an hour to prevent risk of ice burn to desensitized tissue. Change Your Activity †Consider swimming or cycling, as they may be a better exercise option for you. When you begin running, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Reduce the volume or intensity of training, or simply reduce the amount of time spent on your feet. Perform Stretching Exercises - before, during, and after intenseactivity. Tight hamstring and/or calf muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Preventing strain by warming up the muscles and joints can prove to be helpful. It is highly recommended that you stretch the plantar fasciitis before exercise. If the problem persists, talk to a podiatrist or physiotherapist.
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