The hidden worries of runners
There are many friends who love health and sports who are persevering, such as those who are known as the “running family”. They have been echoing in the neighborhoods, sports fields, and gyms, and while we admire their perseverance, they are also the friends who are most likely to face plantar fasciitis.
What is plantar myofasciitis
The foot is the base of the human body, just like the foundation of a house, if the foundation is unstable it will cause poor structure of the house. The plantar fascia is a fan-shaped piece of soft tissue that is located between the metatarsal and heel bones. The main function is to maintain the height of the arch of the foot and to maintain a correct gait. Normally, when walking or running, this tissue will bear the tension of the weight that separates the metatarsal bone from the heel bone, and give the torque, elasticity, and absorption of the reaction force with the ground required for various activities.
Symptoms
The pain of the first step on the ground is the most painful when waking up every day and gradually decreases after a few days. However, after walking, standing, or running for a long time, the pain slowly reappears. Whenever you sit down and rest for a while, the pain reappears when you get up and walk. The patient feels pain in the knee, ankle and other joints. Feeling of poor circulation in the lower extremities, excessive muscle tightness and cracked skin. There is excessive wear and tear on the outside of the shoe.
From the feet: how to avoid myofasciitis caused by running
I often hear many people who like to run say they are “born to run” – born to run, but not everyone is as capable and good at running as the pros. Most people, due to their usual sedentary lifestyle and joint tension, are likely to get injured when they go running directly.
So what are the ways to avoid running injuries?
One wear comfortable running shoes
”The most convenient and effective way to avoid injury is to wear a pair of comfortable running shoes. Regarding the choice of running shoes, it starts with the feet.
1.Gait analysis
Gait analysis can help you improve your running posture. Some high-end gait analysis instruments can use 3D dynamic capture to analyze muscle function, but the average person will not do it, and there is no need. Usually we can find a professional coach or runner, let them observe and guide your running posture.
2.Understand the arch and foot inversion
It is important to know the height of your arches and whether you have pronation (most people do) because you need to choose your running shoes based on these. Running shoes are meant to be comfortable for your feet, and if you buy the wrong shoes, you will only get more uncomfortable and hurt the more you run.
The following are three common foot patterns.
Clubfoot, Ectropion and Normal foot shape are the most common, but they have different wear areas and won’t have enough stability to support your running if you’re wearing the wrong shoes.
If you’re not sure what your foot shape really is, look at what parts of your old shoes are wearing out.
Usually, wearing comfortable shoes does not cause your body to react vicariously (for example, if you are pronated, then some of your body weight on the inside of your foot can cause excessive wear on the inside of your foot.) Wearing the right running shoes can greatly reduce your body’s compensatory response.
Two Strengthening Your Toes and Plantar Fascia
Toes are strengthened by putting a towel under your feet and rolling the towel up with your toes. Or throw an object like a glass ball on the floor and pick it up with your foot. The plantar fascia can be strengthened and relaxed by stepping on a tennis ball.
Three try barefoot running
Try barefoot running 2-3 times a week in barefoot running shoes, which can effectively strengthen the foot muscles and keep you away from plantar fasciitis. If you have the opportunity to go to the beach, beach running is also very beneficial. Fear of injury is not an excuse not to exercise, it is always healthier to get up and run than to be sedentary.