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Saturday, June 21, 2014

Plantar Fasciitis Treatment


Plantar fasciitis is one of the most common and debilitating injuries. It's caused by repeated tissue strain. It's not an inflammation, but rather a degeneration: changing the thickness and substance of the facia.  There is no consensus on treatment of plantar fasciitis. 10 different runners would try 10 different ways of treatment. A friend from work who is coping with PF and unable to run asked recently what worked for me:
  • Nike Free. Truly therapeutic shoes that aim to strengthen feet. I started walking first for a couple of months then running initially for just 15 minutes and ramping up gradually every day. This transition to minimalist shoes may take up to 6 months.
  • Foot Roller http://goo.gl/ljWj7O Foot massage after each run followed by icing.
  • Graston Technique http://goo.gl/G4YLPK Treatment is often painful but allows to break down any scar tissue. It is offered by selected chiropractors.
  • Flexible Running Shoes. Running in shoes that are flexible is essential. Rigid sole constraints foot's natural motion and often results in foot injuries. I've been running in Saucony Kinvara since  since early 2010. 
It took several months but the dreadful PF eventually left and hope will never come back. Nowadays I always travel with my foot roller. It's an indespesable accessory that I still use after each run to prevent any flare-ups or maybe it's just a habit that became an integral part of my running routine.

Run Strong. Injury free.
RPB
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