Tension and inflammation in the plantar fascia attachment to the heel can lead to deposits of calcium known as heel spurs. The plantar fascia is the tissue on the bottom of the foot, and this inflammation is known as plantar fasciitis. Although heel spurs themselves aren't painful, they are an indication that you might have plantar fasciitis, which can be treated naturally. Heel spurs as a result of plantar fasciitis are usually seen in people older than 25. When performing physical activities, such as running, there are several steps that can help reduce the negative effects of plantar fasciitis and heel spurs.
Instructions
1. Stretch your calf muscles before and after you run. Get used to performing regular calf muscle stretches every day, even if you're not planning to run, to help treat plantar fasciitis and heel spurs. You should also stretch the ligaments and muscles in your feet.
2. Ice your feet, particularly the heel spurs, after running. Ice will help prevent swelling. It also might help your muscles and the tissue on the bottom of your foot heal faster after a run.
3. Wrap an elasticized cloth bandage around your foot while you run, to help protect your plantar fascia and heel spurs. Wear synthetic socks to prevent moisture buildup that could damage the tissue on the bottom of your foot and cause blisters.
4. Rest your feet after a run. Avoid other types of physical activity on the day you run, to allow your feet time to heal.
5. Support your feet during a run by buying shoes with built-in arch supports or by purchasing insertable arch supports. You can also make sure your feet are well supported by buying the right shoes. Visit a running store, not a general department store, for shoes. The right shoes will be durable and have plenty of support for your feet, including heel, arch, and forefoot support. Be sure to try on the shoes in the store, and don't be afraid to run around a little. You need to find the right support.
6. Insert heel pads into your shoes for support while running. Be sure the heel pads have a 1/4 inch thickness after compression.
7. Lose excess weight before beginning an intensive running program. Too much weight causes a lower center of gravity, which puts extra tension on the feet, especially the plantar fascia. Losing weight will help reduce this tension and will make running with heel spurs easier.
8. Use a product known as runners glide. Rub the runners glide on your feet before a run to prevent blistering. It will lessen the friction between your foot and your sock or shoe and will help protect the delicate tissue on the bottom of your foot.
Tags: your feet, plantar fasciitis, your foot, heel spurs, plantar fascia