How To Avoid Plantar Fasciitis When Running
As we get further into Autumn, a lot of people like to take to the streets and parks and go for a run to keep fit and enjoy the weather before it hits Winter.
Running is a good thing to do to keep fit and especially helps any of you who enjoy a Sunday game of football…
But what I’m about to write comes with a bit of warning that I had brought to my attention recently…
And the story goes like this:
So, a guy in his late 30’s, almost 40’s, tells me he’s been doing lots of running in an attempt to be extra fit before Christmas.
He plays football on a Sunday and trains with his team mates once or twice a week, as well as running.
He often runs on hard surfaces that are almost unavoidable at this time of year (unless you want to run in the mud).
“Andy” continued to tell me how he’s been training with his team mates and as well as ‘pounding’ the surfaces of the roads too…
Sometimes doing 5-6 miles 2 or 3 nights a week with his running.
But what’s happened is that he’s picked up an injury known as “plantar fasciitis”.
(It’s much easier to explain than it is to pronounce!)
It’s basically an injury which you’d recognise from a very sharp “pin prick” like pain underneath your foot.
And it comes from doing too much running…
Having had a long term problem with an Achilles tendon that didn’t get fixed…
Wearing ‘footy’ boots or running trainers that are too tight (a common problem amongst “silky” football players who like to get a better feel for the ball)…
From running a lot of hard surfaces which causes muscles to tighten and joints to stiffen…
Or a lower back which is weak.
Take your pick from those options, either way, it’s not nice!
And it can be very painful too, particularly for the first 20 minutes or so when you get out of bed.
It’s effect is made more likely by running on a hard, concrete surface, in an attempt to increase cardio-vascular fitness.
Not to mention, playing on hard “concrete” like surfaces.
My tip for you to maintain fitness but limit stress through your foot and ankle and help you avoid “plantar fasciitis” is simple: vary your training.
Whether you’re a Sunday footballer, professional footballer, or just enjoy keeping fit – this tip applies to you all.
Get on your bike, go swimming and use things like the X trainer or rower until surfaces get a little softer.
That way you’re not always training and playing on hard ground constantly.
It’s the combination of both that will add up and make injury and frustration more likely.