How's your week going so far?! Are you being HEALTHY?! :D I'm having a productive week! WOOO WHOOO!! I've been doing some killer cardio, working out my abs, and toning my legs :)
A quarter of the body's bones are contained in the feet and ankles. It's where most movement begins and much like a building's foundation, it determines stability.
Feet are a part of the anatomy many exercisers ignore while pounding the treadmill or honing a headstand, but fitness experts say they are the very foundation of physical well-being.
Did you know that by the time you reach the age of 50, your feet will have travelled about 75,000 miles?! With this type of wear and tear, it's no wonder plantar fasciitis (pain on the bottom of the heel) and Achilles tendinitis (when the back of the heel hurts) are such common afflictions!
Use the following TIPS to hurry the healing so you can get back to maxing out your workouts!!
- Reducing tissue swelling can ease pain, helping you avoid unnatural gait changes that stress your foot even more. Apply a cold gel pack or wrapped bag of frozen veggies to the site of pain for 10 minutes, 2 or 3 times a day.
- Off-the-shelf shoe inserts provide extra cushioning and arch support, while custom made prescription orthotics can help control excessive pronation (inward motion) that stresses the heel bone and attached tissues.
- Working your plantar fascia, the ligament along the sole, can ease pain: Using bare toes, lift a towel from the floor 10 times with the painful foot, then 10 times with the other. Do 3 sets up to twice a day.
- Take the edge off as you heal. But don't take NSAIDs like Aleve and Motrin for more then 3 weeks straight. Some people find relief with topical OTC pain products like Bengay or the herbal analgesic arnica.
- Get temporary support. Winding sports tape around the back of your foot and heel relieves pain by supporting heel structures. For taping advice on plantar fasciitis and Achilles tendinitis, search "heel taping" at runnersworld.com.
- A dose of corticosteroids where ligaments meet heel can reduce inflammation and break down scar tissue. Your doctor will likely limit you to 1 shot per trouble spot.
- Shock waves to the heel reduce pain in up to 80% of patients. The catch: It hurts! You may need anesthesia.
- Injecting a high concentration of your own platelets might speed healing. Results for Platelet-Rich Plasma, which is rarely covered by insurance, are mixed.
- Surgery, when nothing else helps. Partially cutting ligaments in the plantar fascia releases tension on the heel. But it leaves the ligament weaker and sometimes damages nerves, so consider it only when all other options have failed!
300 to 500 miles sneakers should be worn before being replaced :)
If you have any comments, I'd love to hear from you!
Have an AWESOME and FIT day!!
See you on Fridayyyyy :D
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist