It’s tempting, isn’t it? When the weather gets nice, you just can’t help but get the urge to add on a couple extra miles to your run. With the summer breeze blowing through your hair, you want to go even faster, too—not just farther. However, a sudden increase in your training can cause an overuse injury like plantar fasciitis, and if that happens, well, you won’t be running at all! That’s because running with plantar fasciitis will only make the condition worse and prolong your recovery.
The plantar fascia is the connective tissue that runs along the bottom of your foot from your toes to your heel. When stressed it can become inflamed and painful, otherwise known as plantar fasciitis. Typically you feel a sharp stab or deep ache in your heel or arch of your foot. The pain is worse in the morning, after the tissues have contracted during your sleep. Pain tends to fade once these tissues stretch some, like during a run, but don’t be fooled—running will actually make it worse. The longer you ignore it, the more difficult it will become to treat.
So resist the temptation to increase the intensity of your workout unless you go about it gradually. A good rule of thumb is to increase mileage no more than 10% per week. Be sure to run on soft surfaces and wear shoes with good support and cushioning. Stretching before you run is a must.
If you do feel pain and discomfort in your heel or arch, treat it at the first signs of soreness. Massage the area, ice it, and don’t run! Rest is essential for recovery. If you do all of this, yet pain persists beyond three weeks, it’s time to get some help from Advanced Foot and Ankle Center Inc. Make an appointment with Dr. Raymond A. DiPretoro Jr. by calling (302) 355-0056, or visit one of our convenient locations in Wilmington, Glasgow and Newark DE.
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