We are often told that exercise is the best medicine, and we shall switch on our workout mode to sports mode, and get cranking on building our stamina and muscles to have a healthy life. But, exercise also has its set of challenges, and since all the exercises involve repetition, therefore, there is every chance that your body may develop minor injuries. One such exercise is running as it requires considerable repetition of movements that causes inflammation in the connective tissue present in feet called the plantar fascia.
Therefore, a condition is developed that is known as plantar fasciitis, which causes the runner mild to chronic heel pains depending upon how well it is managed. You need to understand that plantar fasciitis is a minor medical condition that can be managed without changing much about your workout routine. Therefore, we have enlisted here five tips for you to keep running even with plantar fasciitis.
1. Warm-Up:
Warm-up is vital to any workout because it prepares your body for the exertion coming its way, and running is no exception to it. It does not mean that you will have to flex every muscle of your body; instead, all you need to do is do basic exercises like squats and lunges to get your heart rate going.
But, if you have plantar fasciitis, you must be careful with squats and instead add stretches like calf raises, ankle rotations, and arch flexing to flex the muscles in your feet. Lastly, you can also do a plantar fasciitis massage before going for a run by applying soothing oils or ointments to relax the nearby muscles and ensure better circulation of blood.
2. Ice therapy:
We know that ice is excellent for reducing swelling and inflammation, and if you are suffering from plantar fasciitis, you are bound to get swollen feet and heel pains after the run. Therefore, treat your feet with ice therapy after grinding them on the road, and it can be done in plenty of ways. For example, you can dip your feet in ice water, or roll your feet on a frozen water bottle, or apply ice directly on your feet. It is entirely your choice.
3. Listen to your body:
It is important to listen to what your body is trying to say, especially if you are a workout enthusiast. Workout routines like running are meant to make you feel better and not to injure you further, especially when you already have conditions like plantar fasciitis.
Keep your routine flexible and understand that you may not be able to run every day you want to, and it is entirely okay to rest for a few days. Do not try to fool yourself into thinking that your feet do not hurt, or they will get better after the run, instead take care of them by listening intently to what they are trying to say.
4. Support your feet:
If you wish to continue running with plantar fasciitis, then you need to invest some money in buying good quality orthotic supports. Insert them in your shoes because they will provide cushion to your heels and will also lift the arch of your feet such that every part of your foot is comfortably aligned. Moreover, you can also tape your feet because it will provide them with much-needed support, and will also reduce inflammation and swelling in your feet.
5. Pick a terrain carefully:
Avoid running on uneven and hard terrains because they will strain your already strained feet, and instead, choose a soft and even ground for running laps so that you do not end up worsening your plantar fasciitis.