Compression Socks are a great tool for increasing recovery time and just plain feeling good! Not just for running, when an athlete is at rest, compression socks increase blood circulation by up to 30% thereby shortening recovery time. They do this by applying consistent compression to the calf, allowing the arterial walls to relax and the flow of oxygen-rich blood to increase through all lower-leg and foot extremities. More oxygen means quicker healing! CEP brand compression socks (shown above) are available at all of our stores in varying sizes and colors.
Proper Running Form: One of the most common causes of Plantar Fasciitis is heel striking when running. Reaching out in front of your hips with your foot and impacting the ground with 3-4 times your body weight totally on your heel is asking for trouble. The heel does not provide a solid landing and you will experience some type of outward or inward torque on the foot and ankle. Even slight rotations of the ankle on a consistent basis will cause pulling on the muscles, tendons and other tissue in the foot and lower leg. In addition to the harm you are doing to your body, landing totally on your heels when running is consistently braking, or slowing down your forward momentum. This will not only affect your speed, but it requires the hamstrings to work extra hard to push off the ground for each subsequent step.
Work hard to shorten your steps when runnning thereby increasing your foot turnover and forcing you to land midfoot. Everyone's running form is a little different and that's okay. But you want to stay away from taking the total load on your heels.
ProThotics Insoles are awesome for heel spur pain associated with Plantar Fasciitis. The metatarsal support in the arch and highly cushioned instep provide a supportive yet soft barrier between your heel/arch pain and your shoes. On top of that, there are gel pads in the heel and ball of the foot to provide additional comfort, and enough arch support to prevent overpronation which could further aggravate your heel pain. We carry many great insoles, but this one is truly the best thing you will put against your feet when suffering from Plantar!
This Plantar Fasciitis Sleeve developed by Feetures is a miracle-worker for plantar pain. Its zone compression technology lifts and stabilizes the plantar fascia which improves circulation in the affected area. More circulation = quicker healing! In summary, it reduces pain and swelling and can be worn whenever... even with sandals. You will feel some immediate relief the minute you put it on! It comes in black or white and in a single pack or pairs.
By far, one of the best treatments for plantar fasciitis pain is a HOT Epsom salt soak. The magnesium sulfate in Epsom salt helps relieve muscle cramps, pain and inflammation. It also helps to flush out impurities and toxins in the body and skin.
Either fill up the bathtub with hot-as-you-can-take-it water - enough to cover your feet and legs, or fill a bucket of some type that will allow your feet to fit comfortably covered with water. Add half the bag or carton of Epsom salt and soak for 15-30 minutes. Do this 3-4 times a week, or more if you have time. You won't believe the relief you feel afterwards!
Massage therapy is one of the best treatments for plantar fasciitis after the initial inflammation has subsided. Although it's a wonderful option, you don't necessarily need to see a massage therapist to take care of this. Just taking the time to massage your own foot (feet) each day will loosen muscle tissue, remove muscle toxins and increase the circulation of blood and oxygen to the injured area. This is especially helpful in the morning upon waking up when the fascia has tightened back up (shortened) during rest. The more you can massage the injured fascia throughout the day, the better! The Spiky Massage Ball by Pro-Tec seen above is a great tool for this. The spikes not only feel good on those sore feet, but offer a stimulating effect that increases blood flow. This also helps curb the build up of scar tissue in the area and will lead to faster healing.
Tight calf muscles often lead to increased tension on the plantar fascia. The inter-connected chain of muscles and tendons in the lower leg and tightness in the calves will often aggravate these tendons in the feet causing more pulling on a heel spur you may be developing. The more you can stretch the calf muscles on a regular basis thereby keeping them loose and free of knots will help ease the plantar pain you may be feeling.
Remember to keep the foot flat when stretching. Stretching the calf with bent toes (as on the edge of a curb) can do more damage than good to the plantar fascia. A great product to aid in correct stretching of the calf muscles is the Medi-Dyne ProStretch (see photo above). The patented ProStretch rocker design automatically holds the foot in the optimal position for proper stretching providing a biomechanically accurate and efficient stretch that's been proven to work the lower leg muscles more effectively.
Join us for the 1st Annual IVES 5 to benefit Childhood Obesity Awareness & Prevention. This 5K run/walk through Ives State Park will begin at 7:30AM on Sunday, April 13th. This is a beautiful, non-technical, off-road course so bring out your cross country or simple trail shoes if you'd like. Stick around after the run for the Health Expo including booths by our sponsors and a post-workout stretch and cool down by Shape Up with Schiffy!
CLICK HERE to register online. Or register at any Runner's Depot store.
Thursday morning private hill running at Vista View Park - $3.00/workout
Runner's Depot rents out Vista View Park for GCR members only from 5:45-7:00AM on the 2nd and 4th Thursday of each month. You must show your Membership Card with your $3 entrance fee (no change provided).
Automatic membership into the Road Runners Club of America (rrca.org)
A GCR Membership Card - Discounts at Runner's Depot