Running Injury Treatment: Plantar Fasciitis

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One of the most common, most painful, most grueling injuries a runner can get is Plantar Fasciitis, or affectionately known as Runner’s Heel. It is characterized by a sharp pain in the heel and arch of your foot, and though the mechanics of plantar fasciitis are still somewhat unknown, it is generally agreed upon that it comes from repeated micro tears in the tendon itself (usually due to excessive over-pronation, too many hills or too much speed, and/or not enough calf stretching). The repeated stress on the plantar fascia tendon does not allow the body to heal the tears quickly enough, resulting in inflammation and/or repeated tearing of the tendon. Approximately 10% of runners will experience a PF injury at some point during their running career. As a side note, you should be aware that there are many other soft tissue disorders that mimic PF, so we suggest seeing a doctor to confirm your diagnosis before you start self-treating your pain.

Once you know that the pain you are dealing with is indeed Plantar Fasciitis, it’s time to give yourself a break – literally. Runners hate that, and believe us, we get it. Rest is going to be what you need to fully recover as quickly as possible. Beyond that, using certain massage tools will also help speed up your recovery. Running Warehouse is stocked with massage products, but here are a few of our staff favorites that have helped us personally with cases of PF.

Trigger Point Grid X Foam Roller – MSRP: $55.00

trigger_point_grid_x_foam_rollerIt just hurts so good. Painful when you use it right, this foam roller is perfect for massaging calves and achilles. Working out these muscles and stretching is a combo that helps cure your PF much faster than rest alone. The Trigger Point Grid X Foam Roller is the firmest roller Trigger Point carries (twice as firm as their OG Grid Foam Roller) and handles your toughest, tightest muscles.

Trigger Point NANO X Foot Roller – MSRP: $25.00

trigger_point_nano_x_foot_rollerWhere the Foam Roller might be a little cumbersome to bring with you and use throughout your busy day, the Trigger Point NANO X Foot Roller can easily fit into your purse or gym bag and go with you wherever your day may take you. It works well while you’re sitting or standing, at the office or at home. The Trigger Point NANO X Foot Roller is a higher density foam roller that is designed to help channel blood directly to the tissue you are massaging for increased flow and healing. The innovative design replicates the feel of a massage therapists finger tips, and it’s portable design means it travels with you to help relieve your aches and pains, and increase healing for your Plantar Fasciitis.

Pro-Tec Plantar Fasciitis Massage Balls – MSRP: $10.00

pro-tec_plantar_fasciitis_massage_ballsThese wooden massage balls are made of hard Maple and are perfect for rolling out your arch and helping to alleviate the heel pain caused by Plantar Fasciitis. You can target the pressure into deep tissue within your foot, helping to expedite the healing process. The Pro-Tec Plantar Fasciitis Massage Balls come in two different sizes; the smaller size is recommended for targeting the metatarsal and heel area, while the medium size is recommended for the arch region of your foot.

OS1st FS6 Performance Foot Sleeve – MSRP: $40.00

OS1st_FS6_Performance_Foot_Sleeve_PairsThese foot sleeves are awesome for wearing throughout your day (and night) to help lift and stabilize the plantar fascia. These sleeves provide 6 zones of support, and the graduated compression helps reduce the swelling you may be experiencing. You can wear them 24/7 – under socks while running, at night while you rest, as well as throughout your day.

 

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