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Sometimes, the best way to deal with a problem is to just keep moving. That’s easier said than done when the problem is plantar fasciitis which is the inflammation of the tissue that runs your foot that connects the heel bone to the toes. Plantar fasciitis can be extremely painful, making it difficult to even walk, let alone run. But if you’re a runner, giving up your favorite activity is not an option.
Fortunately, there are ways to keep running even with plantar fasciitis. With the right precautions and treatments, you can minimize the pain and inflammation and keep on running. In this guide, we’ll show you how to run with plantar fasciitis.
Safety Precautions Before Starting Running Routine
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If you have plantar fasciitis, there are some basic safety precautions you should take before starting any new running routine.
- Visit a doctor or physical therapist to get a diagnosis and create a treatment plan. Plantar fasciitis can be caused by several different problems, so it’s important to get an accurate diagnosis before beginning any treatment.
- Cross-train with low-impact activities. In addition to running, participate in other low-impact activities such as swimming, biking, or elliptical training. This will help reduce the overall impact on your feet and legs.
- Wear supportive shoes. Wear a pair of shoes that will provide good support for your feet and can help to prevent plantar fasciitis and relieve pain if you already have the condition. Also, be sure to replace your shoes every 300-500 miles to prevent wear and tear from affecting their supportive properties.
- Use proper form. Be sure to use the proper running form, striking the ground with your midfoot or forefoot instead of your heel. This will help to avoid stressing the tissue in your feet.
- Listen to your body. If you start to experience pain, stop running and rest. Continuing to run through the pain will only make the condition worse.
How To Run With Plantar Fasciitis?
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If you’re a runner, you know that plantar fasciitis can be a real pain in the foot. But don’t despair! You can still run even with this condition. Here are some exercises you can do to help ease the pain of plantar fasciitis.
1. Strengthen your calf muscles.
Strong calf muscles can help take the strain off of your plantar fascia, which will in turn help reduce the pain you’re experiencing. Try doing some calf raises to strengthen these muscles. To do this, stand with your feet shoulder-width apart and raise onto your toes, then lower back down. Do 3 sets of 10-15 repetitions.
2. Stretch your calves and Achilles tendons.
Stretching these muscles will also help take some of the strain off of your plantar fascia. To stretch your calves, stand with your feet shoulder-width apart and place your hands on a wall. Lean forward, keeping your heels on the ground, and hold for 30 seconds. To stretch your Achilles tendon, sit on the ground with your legs extended in front of you and reach for your toes. Hold this stretch for 30 seconds as well.
3. Don’t forget to warm up before you run.
Warming up before you run will help loosen up your muscles and tendons, which can help prevent injury. Try doing some light jogging or walking before you start your run to warm up your body.
4. Start slow.
If you’re just starting to run again after an injury, it’s important to start slowly and gradually increase your mileage. Don’t try to do too much too soon or you may risk re-injuring yourself. Your body needs time to adjust to the new activity. Start with shorter runs and gradually increase the distance as your body gets used to it.
Benefits Of Running Even With Plantar Fasciitis
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Despite the pain that plantar fasciitis can cause, there are still many benefits to running. One benefit is that running can help improve the strength and flexibility of your muscles and tendons. This can in turn help prevent further injury. Additionally, running is a great way to get some exercise and improve your overall health.
Another benefit of running is that it can help you lose weight. If you’re carrying around extra weight, this can put additional strain on your plantar fascia and make the pain worse. Running can help you burn calories and shed any excess weight, which can help reduce the pain of plantar fasciitis. So, don’t let plantar fasciitis keep you from running. With some careful precautions and the right exercises, you can still enjoy this activity while managing your pain.
Running is a great way to get some exercise and improve your overall health. Also, despite the pain that plantar fasciitis can cause, there are still many benefits to running. However, if you have plantar fasciitis, it’s important to take some precautions to prevent further injury.
There are some exercises you can do to help ease the pain of plantar fasciitis. Consult with a doctor or physical therapist if the pain persists. So, don’t let plantar fasciitis keep you from running. With some careful precautions and the right exercises, you can still enjoy this activity while managing your pain. Happy running!