There’s definitely truth to the possibility of having too much of a good thing! Probably don’t need that third scoop of ice-cream, and staying in the sun all day? Maybe cut that to a couple of hours instead. The same goes for your training routine. While it’s important to prepare your body for sporting events, too much training can leave you with an overuse injury like heel pain from plantar fasciitis. So, how do you find that balance of training, but not training too much? Follow these tips to avoid overuse injuries from overdoing it:
1. Wear Good Shoes. Making sure your shoes fit well, offer plenty of cushion and support, and are correct for your foot type is key to keeping heel pain at bay.
2. Use Custom Orthotics. Sometimes the right shoes aren’t quite enough to keep your unique feet safe from injury. Custom orthotics not only provide additional support exactly where you need it, but they also correct structural and gait abnormalities that can lead to foot problems.
3. Warm Up and Stretch. Always prepare your body for the task at hand by taking ample time to warm up prior to activity. Stretching your Achilles and calf muscles especially will help to prevent heel pain issues.
4. Gradually Build Upon Your Training Program. Doing too much too soon is asking for trouble! Keep mileage increases to less than 10% a week, and don’t suddenly decide to up your intensity levels or change the terrain on which you’re running.
5. Cross-Train. Repetitive stress is behind most cases of plantar fasciitis and other overuse injuries. Break things up a bit by incorporating low-impact activities into your routine, like yoga, swimming, or biking.
6. Listen to Your Body. Don’t power through your pain. A little rest now is better than having to take a long period of time off later!
Hope these training tips help, but if you do experience heel pain from plantar fasciitis, don’t hesitate to call (303) 805-5156. We’ll get you on the road to recovery and back to your routine as quickly as possible!