This past months’ print issue of Runner’s
World had an article on common injuries to besiege runners. If you are not a subscriber, an online version
of this article can be found here. Unsurprising to us is that at least three of
these injuries can show up as heel pain. Whether it is a stress fracture, Achilles
tendonitis, or the all too common plantar fasciitis, this article highlights
some of the steps you can take to deal with them if they occur. Because it can
be difficult to distinguish the bone damage that occurs from a stress fracture
from tendon damage, we must recommend you recruit the help of a foot
specialist.
Often ‘taking it easy’ or giving yourself a few days of rest can
help many mild inflammations, aka ‘itis’.
Beyond this you need to address why the problem occurred in order to
prevent it from happening again. In the case of stress fractures which may often
require X-ray or CT imaging to verify, you may requires more than a few days of
resting and immobilization to allow for
the bone to properly heal. Resting an
injury sound like an easy solution, but even if you slow down or stop your
running routine for a few days you still have to continue your daily life. Honestly, who amongst can afford to stay off
our feet for any extended period of time?
Special boots can be used to transfer the pressure and strain on your
foot bones and tendons higher up your leg, these specialized boots can
effectively rest the injury while keeping you mobile and various
modalities can be implemented to help you heal.
If your symptoms worsen or do not get better, it is important
that you visit your Austin podiatrist. A
thorough review of your activities, home treatments, symptoms, and foot
mechanics can help your doctor to identify and implement ways to correct the
problem. Proper foot wear, warm ups,
stretching, and building up to greater distances can all go a long way in
preventing heel pain and other running related injuries. When good prevention fails, it is time to
seek out podiatric care…..
We talked last month about foot
mechanics and how they relate to heel pain. A good orthotic is designed to
provide control as your foot moves. Recent online articles, like the one sited
below under related articles, try to say that doctors aren't sure why orthotics
work. We're not sure what doctors they're talking about because your Austin Foot and Ankle Specialist
have extensive training in implementing the right type of orthotic for their
patients. For the patient with plantar
fasciitis, the orthotic can help decrease the strain on this ligament and
is used in prevention as well as rehabilitation. This article only highlights
one area of control that an orthosis offers.
The control custom inserts provide several
point of control. A deep heel cup can also help w/ another type of heel pain. Some heel pain is due to the forces paced on
the fat pad beneath your heel. With years of pressure on your heel, this pad
can become displaced from proper position.
A good heel cup helps to keep the
plantar fat pad under your heel bone in the right place for shock absorption. If
you are a heel strike runner, you are putting 4 to 5 times your
body weight on you heel every time you strike the ground. This can be a contributing factor in addition
to a number of reasons, including age and foot structure, that cause your fat
pad to lack the amount of shock absorption you need.
Many running shoes have quite a bit
of cushioning is the heel, but may do so at the expense of flexibility in the
sole. The addition of heel pads can be an inexpensive and easy way to add
cushion to your favorite running shoe. A cushioning pad placed underneath your
orthotic or insole can do wonders to provide the additional absorption you
require. Through our online store, you can purchase Dr.
Jill’s Gel Heel pads. These pads can
dissipate the shock of your heel strike, making up for any deficiency in your
plantar heel pad. With proper cushioning
you can keep your run free of heel pain!
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