Kick Plantar Fascitis

Injuries Related to the Minimalist Movement

Minimalist footwear can help some people improve their running form... can "cure" others' injuries... and it can leave some with more aches and pains than they started with. There is no one shoe that is perfect for everyone. Some people can benefit greatly from minimalist footwear, while others are better off sticking with traditional shoes. Some things to consider are weekly mileage, the surface you run on, how biomechanically efficient you are, etc. In any event, it's important to ease your way into running in minimalist footwear, or you'll most definitely wind up in the third category of runners (instead of in the first two). However, even the most cautious of runners can still wind up hurt (although the jury is still out on if what they were wearing on their feet is to blame... I mean, how do you determine if your Achilles hurts because of the sneakers you were wearing when you ran 16x100's, or the fact that you haven't sprinted in 5 years?!).

In any event, I found this article talking about some of the more common injuries related to minimalist footwear. We've already talked about Plantar Fasciitis and Achilles Tendinitis, and Metatarsal Stress Fractures are pretty self-explanatory. This brings us to Sesamoiditis, which is an inflammation of the sesamoid bone (help absorb impact and distribute forces acting on the big toe joint) and surrounding tissue; most people experience pain in the ball of their foot by their big toe. Compartment Syndrome can also present a problem. With this condition, pressure in the leg muscles build, causing tightness, burning, cramping, and fatigue in the lower legs (especially the calf and shin regions), and numbness or swelling can also be present.

So, in conclusion, ease into minimalist running!

Plantar Fasciitis

I've decided to do an "injury of the week" post to explore some of the more common, running-related ones. To kick off the series, I figured I'd start with the most common injury I hear about in the store every weekend - Plantar Fasciitis.

What is it?
Plantar fasciitis  is simply an inflammation of the plantar fascia, which is a thick band of connective tissue that runs along the bottom of the foot and connects the toes to the heel. It is the most common cause of heel pain.

In general, Plantar fasciitis only affects one foot, and the pain is usually worse in the morning or after sitting for long periods of time (i.e., when the tendon is tight). Basically, it feels like someone is stabbing a knife in your heel, although some people complain that the pain is more in their arch.

What causes it?

• Excessive pronation
• High or low arches
• Over-use
• Tight calf muscles or Achilles
• Shoes that don't fit well or are worn out
• Other risk factors include age and obesity... also, it is more common in women (wonder if that's because more women wear tight / ill-fitting shoes compared to men)

What can I do to prevent it?
Calf stretches and towel stretches 

What can I do if I already have it?

• Rest rest rest...
• Ice ice ice... 
• Physical therapy
• Break up scar tissue (from past injuries) in the calf, Achilles, ankle, and/or foot (rolling your foot on a golf ball or tennis ball)
• Anti-inflammatories and corticosteroids
• Strassburg sock
• Taping your foot

What are the best shoes for it?

• Ones with good arch support... stability shoes if you over-pronate... orthotics may also be necessary.
• But, the most important thing is to REPLACE YOUR SHOES WHEN THEY NEED TO BE (the recommendation is every 400-miles).