Overuse Injuries: Prevention and Treatment Tips

            One of the most frustrating setbacks that can occur when starting a fitness regimen is nagging pain caused by overuse. Overuse injuries occur when ligaments and muscles are inflamed and irritated. These injuries usually occur when you start doing too much too fast, change the type of workouts you are doing, gaining weight, or having improper footwear. Over the next week each of my blog posts will address a different type of overuse injury and how to prevent and treat it. Overuse injuries can easily be healed and is not a chronic injury. You DO NOT need to stop workouts!!!!

          This week I am going to focus on plantar fasciitis which I am currently battling. I started experiencing sharp pains in the bottom of my foot when I increased my running mileage. The pain went from tolerable, to days when I could not put any pressure on my foot. I thought I had a stress fracture and went to a podiatrist. She diagnosed me with plantar fasciitis. The majority of sufferers experience pain in their heel but pain can be felt anywhere along the bottom of the foot. Fasciitis is caused by inflammation from constant pressure, jumping, or any heel to toe motion. The plantar fascia is a long ligament in the bottom of the foot that connects the heel to the toes. People at risk are those who perform long cardio routines, have bad foot mechanics (flat feet, high arches, feet that turn in or out,) pregnant women, and those with active occupations.

How Can I Prevent it?

      Prevention is very easy. If you think you may be at risk orthotics specific to your foot problem or overall foot comfort can be purchased at any sporting goods store. If you are beginning a new cardio routine or are new to fitness invest in a great pair of shoes that really fit. Most smaller running shoe stores conduct a strike analysis where they video tape you running on a treadmill and will recommend shoes within your budget that will overcompensate your running weaknesses. Keeping the calf muscle and Achilles tendon strong and flexible will also take stress of the fascia. Performing calf raises (standing on flat feet pushing up to the tip toes) will strengthen these muscles. Try adding 3 sets of 25 to your work out. You can stretch the calf and Achilles by standing in front of a wall with arms out, step one foot back and try to push heel into the ground.

How Do I Treat it?
If you find yourself with plantar fasciitis switch your cardio to non weight bearing activities such as biking, swimming, etc. Ice and ibproufren can be used to reduce pain and inflammation.