Posts Tagged ‘Pro-Tec Plantar Fasciitis Massage Balls’

Plantar Fasciitis 101

September 24th, 2012

Many runners have experienced the pain of plantar fasciitis. The condition, characterized by sharp pain or tenderness in the arch or heel of the foot, is typically most severe when standing first thing in the morning or after sitting for a long period of time.

What Is Plantar Fasciitis?

The plantar fascia is a strip of connective tissue running from the heel to the metatarsal heads at the base of the toes. This tissue plays a large role in shock absorption and support for the foot during the gait cycle. Plantar fasciitis, or inflammation of the plantar fascia, occurs when microscopic tears accumulate in this connective tissue due to excess stress and strain.

How Does Plantar Fasciitis Develop?

Plantar fasciitis is an overuse injury caused by repetitive stress on the plantar fascia. Increasing the mileage or the intensity of your training too quickly, or logging a lot of miles on very hard surfaces, can lead to injury. Some sources suggest that shoes with too little cushioning or structure may also cause increased stress on the plantar fascia. Others feel that cushioned support shoes actually can contribute to plantar fasciitis developing, arguing that overall foot strength is negatively impacted by this type of shoe.

How Can You Treat It?

Most often, rest of the plantar fascia will be recommended. If you can’t avoid activities that may strain the plantar fascia, then make sure your footwear provides adequate arch support. Structured replacement insoles or custom orthotics can add support to the shoes you already have in order to keep the arch from becoming strained.

Icing, stretching and massaging the affected area with a ball or roller can help ease discomfort. Try the FootWheel, Pro-Tec Plantar Fasciitis Massage Balls or the Trigger Point Massage Ball.

Wearing the Pro-Tec Night Splint or the Strassburg Sock while sleeping can help reduce the onset pain of plantar fasciitis pain in the morning. These products keep the foot in a flexed position, stretching the plantar fascia and preventing its contraction.

Prevention: The Best Treatment

  • Wear shoes with sufficient cushioning and arch support to decrease the stress applied to the plantar fascia.
  • Limit your mileage on hard surfaces such as asphalt or concrete to reduce impact on your heel and plantar fascia. Try to stick to the trail or track for lower impact mileage.
  • Keep your training constant. If you’re increasing your mileage, try to stay within a 10% increase from one week to the next.
  • Stretch and strengthen the plantar fascia, Achilles tendon and calf using a massage ball or roller.

Have you had plantar fasciitis before? What type of treatment worked best for you?

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5 Ways to Stay Fresh at Your Day Job

May 17th, 2012

Behold...the Power of a Yoga Break

You wake up in the dark for your morning run, and are back for breakfast before most people hit snooze. You are a runner – by design if not by trade. So what can you do to stay active during the day if your 9 to 5 gig chains you to a desk?

Here are 5 of our favorite ways to keep the blood moving during the workday:

1. Yoga

Moving through just a few yoga postures (or asanas) can wake up your muscles and your mind. Many yoga poses can be done without a mat or yoga props, making them easy to fit into a quick work break.

Joanna says: “My few minutes of yoga stimulate so many muscles and make them feel more relaxed. I always feel calm and clear-minded afterwards. Basically, it’s wonderful.”

2. CEP Progressive Compression Socks

The day after a hard training run, give your calves some love with the CEP Progressive Running Compression Socks (Men’s/Women’s). Slip into a pair while you work to help facilitate recovery.

Lindsay says: “Wearing CEP Progressive Running Compression Socks at work after a hard workout helps me feel like I’m rejuvenating my legs…you beat yourself up and then you treat yourself well!”

3. Pro-Tec Roller Massager

Help loosen up tight muscles and relax with the Pro-Tec Roller Massager. This versatile gadget can be used to roll out tightness or to provide trigger point release.

Randy says: “I use the Roller Massager to help my sore calves and quads recover from a hard workout. The soft foam pieces are less harsh than plastic rollers, but firm enough to get the job done.”

4. Pro-Tec Plantar Fasciitis Massage Balls

If you’ve been plagued by plantar fasciitis, try the Pro-Tec Plantar Fasciitis Massage Balls. Rolling these wooden balls under your bare feet can help alleviate pain and promote foot flexibility.

Daniel says: “Using these at work actually helps me to fidget and stay active. My plantar was a problem spot for me, and these offer a soothing, relaxing massage.”

5. Stand Up!

Simple, we know, but just by standing up you can engage more muscles, help increase blood flow to your brain and ward off stiffness. Try standing while on the phone or completing other tasks that do not require a computer.

Alice says: “I feel more in touch with my body when I’m able to move around during the day. Standing while I work helps keep my muscles fresh and my mind limber.”

What are your top tips for staying training-session ready even with a desk job?

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