Plantar Fasciitis
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The Plantar Fascia is a thick band of connective tissue that runs from the bottom of the heel to the bottoms of the toes. Its main function is to provide support for the arch of the foot. It is commonly injured when an athlete increases their workload, changes their shoes, begins to train on harder surfaces or has compensated due to improper training. Some people are more prone to develop it based whether or not they have a pronation distortion, which is more than just flat feet. If not treated properly, pain can cause further compensations, reduce speed, distance and ultimately produce heel spurs. None of which are desirable outcomes as they can stop you in your tracks.
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Plantar Fasciitis usually manifests itself in the form of pain in the bottom of the foot, on or near the arch, usually towards the heel. It is commonly worse upon taking the first few steps after sleeping and seems to get better as the day goes on.
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The first step to treatment is proper diagnosis and your health care practitioner would be able to do. If you have Plantar Fasciitis, you need to re evaluate what you are doing with your training. Proper training should not lead to injury. Look at the past couple of weeks, have you changed shoes, or should you, increased your workload, done more speed or hill work? How is your form in activities, do your arches fall in when you walk, run etc. A complete biomechanical assessment can offer insight as to why the injury occurred. The cause of injury needs to be removed from your training until you heal. In fact you may need to rest for a week or so until the pain stops as to avoid further injury. A little rest can go a long way.
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Stretching your calves is a very important component in recovering from Plantar Fasciitis as it is common to have tight calves and Plantar Fasciitis. Light stretching before activity is encouraged as well as icing after. Strengthening the calf muscles help as well, so calf raises off a step can not only strengthen, but holding the stretch allows you to accomplish two tasks at the same time. Placing a towel on the floor, curling it with your toes, pulling it toward you is a great way to strengthen the muscles on the bottom of the foot. Further strengthening of the quadriceps, hamstrings and glute muscles will also help you run smoother with less impact. The important thing is to recognize any weaknesses before you have the injuries and do the stretching and strengthening as a preventative measure. Wear the right shoes with the right support and don’t increase your work too fast too soon. Remember, proper training should not lead to injury.
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Shin Splints (MTSS)
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Shin splints are commonly referred to pain in the front inside of the shin usually on the lower third of the leg. They are no longer called shin splints, but rather Medial Tibial Stress Syndrome. If you think you have them, get a diagnosis to rule out stress fractures and compartment syndrome.