Plantar Fasciitis

To start the year off right, I received a request to discuss plantar fasciitis.

Plantar Fasciitis

I think some basic anatomy will help explain how this painful injury begins and how it is treated. The plantar fascia is a tendon-like structure (fascia) that runs under the foot supporting the arch. It is an extension of the achilles tendon, which in turn is an extension of the calf tendon. Minor or major tears on this fascia is the fasciitis part of the injury.

The injury is typically caused by tight calves (most athletes experience this), or an overuse/over stretch of the arch in the foot. Improper foot wear, lack of conditioning/stretching, and overuse can be the biggest mechanisms. When I mention improper footwear, I am referring to old running shoes, unsupportive running shoes, and even dress shoes with a hard insole.

The best way to approach foot pain is to deal with it right away. Plantar fasciitis typically causes pain on the medial (inside) part of the heel, right where the arch begins. Stretching your calves can help stop small tears from growing. Checking your footwear at the first sign of pain is critical.

Plantar fasciitis can become quite painful causing difficulty walking, running, and limit activities of daily living. If your foot pain gets to this level seek medical intervention. Getting an x-ray to clear any bony abnormalities and a diagnostic ultrasound to examine the soft tissue is vital.

Therapy is needed to reduce swelling and pain, as well as promote healing to the area. The sooner you seek intervention the less damage you will cause. Some ways you can help at home include:

• Night splints (socks that keep your fascia on stretch)
• Compression socks
• Wearing running shoes in the house
• Getting out of bed into warm, supportive footwear (to reduce the shock of a cold floor and collapse of the arch)
• Foot exercises

Night Splint

Strengthening of the foot is important for healing but also as a preventative measure. Athletes take for granted the strength of their feet, which are lifelines for sport. Calf strengthening exercises include the exercises given in my last blog about ankle weakness.

 

 

 

 

 

Simple foot exercises include picking up pens with your toes and towel scrunches. In your bare feet scrunch a towel up using just your toes keeping your heel on the floor. Once the pain is manageable and you are no longer limping, the stork stance is very helpful.

Pen pick up

Towel scrunches

 

 

 

 

 

 

You can ice your foot with an old plastic water bottle. Fill the bottle with water and place it in the freezer. Once frozen, roll the bottle under your foot.

Frozen water bottle

 

If you have any questions or concerns, please contact me. Have a great 2013 and keep those feet happy!!

 

 

 

 

Jen Mark BSc., CAT(C), CSCS

www.dynamicliving.me
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Activate your Glutes!

When doing any type of sport your pelvis is always your base of support and strength. Keeping your pelvis muscles strong and activated is a full time job for athletes and avid exercisers. This, of course, includes your glutes (or your butt).

When your glutes are not activated a variety of injuries can result. Probably the most prevalent, especially for runners, is IT band pain. Your Ilio-tibial band runs from its muscle, the Tensor Fascia Lata (TFL), at the top of the hip to the outside (lateral) portion of the knee. If your glutes are not engaged in stabilizing the hip, the IT band over works to keep you stable. This results in pain either at the hip, or most often at the knee.

When your glutes are not firing in the correct sequence, your hamstrings may over work. This is mostly seen in power athletes such as sprinting, hockey, basketball, and football. When you extend your hip (bring your leg back) your glutes should engage before your hamstring. If not, your hamstring will do most of the work load leading to exhaustion.

Lastly, not having glutes that are working with other muscles can lead to back pain. Again, the stabilizers in the back will pick up the slack for the gluts and can lead to a strain or exhausted muscles (which are achy).

The following video helps explains a few exercises that engage the gluts. Remember, when you’re working out, you should be feeling your glutes in almost all of your lower body exercises! Talk to your trainer, or have an athletic therapist evaluate your pain (or lack of feeling of working glutes!).

Video provided by Jenmark Digital Media

Jen Mark BSc., CAT(C), CSCS

Dynamic Living

They just can’t run in my race

A 1960’s race director once said “I don’t have a problem with women, they just can’t run in my race”. Since then there have been great accomplishments in women’s running. Women have smashed records that no one thought possible, and many women have gained confidence, strength, and improved their health.

The IAAF has made a decision to modify Rule 261, which now reads:

Note: World Records for women to be 
recognised in women only races. The IAAF 
shall keep a separate list of “World Best 
Performances” achieved in mixed Road Races.

The plan is to take away world records set by women in the past (from mixed gendered races) and make them “world best” times. The reasoning behind this ammendment is to take away aide for women due to pacing by the men at the front. Women can now only set world records in women only races.

What about master’s runners? Age group and junior runners? They are qualified to set world records within mixed aged races. Will the IAAF take away the junior records because non-juniors were in the race? These performers often use the elite women as pacers.

Why does this rule just apply to women?

I agree with the rule. But I do not agree with the attempt to change history. Those results were world records *in mixed gendered races. Those women ran those times and were awarded a world record, when the rules indicated this at the time. My hope is that this will create more women’s races and perhaps more recognition for the times that women can post on their own! I am a race director myself (Mount Albert Sports Day 5k) and we actually get more women than men in our race. Maybe as race directors we can start organizing more women’s races and promote women’s athletics at the grass roots!

We need to take this ruling and put a positive spin on it. But let’s fight to “Let History Stand”. Email the IAAF to voice your opinion: info@iaaf.org.

Jen Mark BSc., CAT(C), CSCS
Dynamic Living