arches-related stories
Plantar Fasciitis - How to Stay Active When Your Feet are Killing You
I overpronate, so my workout shoes wear out rather quickly. Recently, I made the cardinal sin of fitness buffs and tried to wear my shoes long after they needed to be replaced. Six months later, I'm paying the price. While I'm not 100 percent positive that I have plantar fasciitis, the symptoms certainly point to it. For example, the morning after a long workout, I feel like someone is jabbing knives up my feet. A new pair of shoes and a trip to the doctor are in my near future. Plantar fasciitis is caused by straining the ligament that supports the arch of your foot. While it's painful, plantar fasciitis doesn't need to put you on the sidelines. Some tips:
- Buy good shoes. Shoes are not something to skimp on. Look for shoes with good arch support or consider motion control shoes if you overpronate.
- Stretch. Do calf stretches and towel stretches several times a day.
- Avoid hard surfaces. If you're a runner or a walker, try moving your workout to an indoor track. Cement and other hard surfaces may aggravate your pain.
- Try new exercises. Swimming won't aggravate plantar fasciitis and other activities -- such as biking -- may be easier for you.
Advice is plentiful on shin splint topic
I wrote the other day about my recently-developed shin splints and asked readers to send their words of wisdom my way. A few did. Then I sent an e-mail to my friends and family about the Making Strides Against Breast Cancer 5K event I hope to run in less than one week. Hoping my leg pain doesn't prevent me from pounding the pavement in the name of breast cancer awareness, I was in search of even more advice. I got it.
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
Help for heel spurs
Fitness, Alternative & Green Health
Dr. Kristopher Keller, a chiropractor, author and researcher, recently released this booklet on solving the problem of heel spurs. The technical name for heel spurs is plantar fasciitis. It involves pain and sometimes swelling on the underside of the heel.
It is caused by tension in the tendon (plantar fascia) that runs underneath the foot and attaches to the heel bone. The causes can include weak arches, tight calf muscles or tight ankle joints.
For temporary relief from heel spur pain, Dr. Keller says you can use a "heel cup" (see photo), worn inside the shoe. Aspirin and Advil can also reduce the swelling and the pain temporarily. But for longer term healing, Dr. Keller suggests a few simple steps.
