It’s almost time for the CO Brewery Running Series to kick off – a fun 5k tour of the breweries around the area, each race followed by a cheerful celebration. Of course, if the only thing you’ve got brewing is an unhappy morning with heel pain, you probably don’t feel much like joining in on the fun! In fact, odds are you have plantar fasciitis and your training’s been put on the back burner. Well, luckily there are things you can do to move your recovery along and help ease your heel pain in time to “make a beer run!”
Plantar fasciitis is an overuse injury, caused by repetitive stress placed on the plantar fascia – the band of tissues that spans your arch. Tiny tears occur in the tissues over time and the band becomes inflamed, irritating and pulling on your heel. The pain from this is especially present after long periods of rest when the plantar fascia is suddenly asked to go from a contracted rest state to a stretched out active one, you know, like when you wake up after a good night’s sleep!
Although we know you don’t want to hear it – rest is essential for this injury to heal. Think of it this way, though: a little rest now will save you from a lot of time off later!
Icing the area, and doing stretches will also help ease your plantar fasciitis pain, along with a good pair of shoes and some custom orthotics to slip inside them. Footwear should offer plenty of cushion and support, and orthotics will help to provide even more. They can also redirect pressure away from your heel, provide your arch with the support it needs, and distribute weight evenly, all of which goes a long way toward helping your heel to stop hurting while it recovers.
We can get you set up with a pair of custom orthotics made to address your unique needs, and when we do, you’ll be helping your heels get happy and yourself get back to your running routine. Remember not to dive in too fast though – if you don’t want to end up back on the couch, a gradual return to activity is key!
For more tips to help with heel pain, including plantar fasciitis, you can reach Podiatry Associates, P.C. at (303) 805-5156.