Plantar Fasciitis: How to Limit it and Avoid Other Foot/Ankle Injuries or Pain

Plantar Fasciitis

Plantar Fasciitis

Luckily, plantar fasciitis is MUCH easier to explain than it is to pronounce.

Plantar Fasciitis is an injury characterized by a very sharp ‘pinprick’ like pain coming from underneath the foot.

It can come from too much running, having a long term Achilles tendon issue that wasn’t attended to, from wearing shoes that are too tight, running on hard surfaces, or even a weak low back.

Take your pick!

Either way, it can be debilitating!

And it can be quite painful too! Particularly for the first 20 minutes or so when you get out of bed.

It’s mainly caused by running on a hard, concrete surface in an attempt to increase cardiovascular fitness.

Another injury I would expect to see happen a lot more this time of the year is shin splints.

Again, it’s an overuse type of injury that mainly happens to runners, either trying to increase their cardio outdoors or even preparing for those half or full marathons that pop up around this time of year due to overtraining.

But you don’t usually see something like this with those pro-runners or athletes… right?

Why is that?

Simply put, it’s because they are better prepared when it comes to having core stability muscles working to limit the risk of any of these injuries occurring.

In the early stages of training, you’re likely to see a lot more impact of ‘sudden’ ankle and foot injuries. This happens due to the hard surfaces that most runners will train on over the course of two weeks, and some injuries are just too hard to avoid.

Our tip: Vary your training! This will allow you to maintain your fitness while limiting the stress placed on the foot and ankle.

Get on your bike. Go for a swim. Do things like the elliptical or rower at the gym, so that you’re not constantly training on hard ground.

P.S. For more foot and ankle injury tips like these, claim your copy of our FREE report, which shows you the fastest ways to recover from common foot and ankle injuries.

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Nick Hunter, PT, DPT

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