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Home / Neighborhood / San Gabriel Valley / Arcadia Weekly / Trainer on the Run: Exercising Through Injury

Trainer on the Run: Exercising Through Injury

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There are few things more frustrating than being mentally and physically committed to a new exercise program, only to be thwarted by injury or physical discomfort. As the New Year approaches and fitness enthusiasm is high I am more than prepared for the exuberant number of minor but hobbling injuries that clients will bring me by the end of January. The main injuries our clients come to work through are plantar fasciitis, Achilles tendonitis, knee, shoulder and lower back pain. This article will address plantar fasciitis and Achilles tendonitis.

Plantar fasciitis is the painful inflammation of the fascia (fibrous connective tissue) around the plantar (sole of the foot but in this case, the heel). Many cases of heel pain are caused by inflammation which has been aggravated by a change in gait caused by the pain, inappropriate shoes, weight gain or increased impact activity. Most common symptoms are the intense pain felt when first stepping out of bed, heel tenderness when walking or exercising and knots or cramps in the arch of the foot. Plantar fasciitis should be diagnosed by a medical professional before attempting treatment as similar symptoms occur for heel spurs and other pedalian complaints.

The most common causes of heel pain stem from steady weight gain followed by periods of inactivity followed by increased activity. This causes an unnatural load on the most sensitive part of the foot. However, athletes are not exempt. There are a high percentage of active people who suffer from repetitive injuries (tendonitis, bruising and plantar fasciitis) and especially those who partake in high impact activities such as running, sports and aerobics.

Achilles tendonitis can occur with or without plantar fasciitis but as they are in the same proximity (the Achilles tendon inserts in the calcaneus or heel bone) they are often present simultaneously. Ignoring Achilles pain can lead to a rupture so take early precaution.

Management: In regards to plantar fasciitis, talk to your doctor about wearing a splint or boot-type support at night. This keeps your foot at a 90 degree angle during sleep to avoid that excruciating first step out of bed. Also ask about shoe inserts such as orthotics or heel cups for everyday use. Do not wear completely flat shoes as this will only aggravate the condition. Wear comfortable, slightly elevated shoes or tennis shoes. Absolutely NO flip-flops or any type of shoe that needs to be gripped by toes such as slides or mules. Do not partake in any impact activity and stretch calves and hamstrings daily or whenever they feel tight. Ice regularly as reducing the inflammation is critical to recovery. For Achilles pain, massage the calf muscles and minimize all activity which aggravates it (switching from running to cycling, for example). Ice regularly and seek medical help if pain does not subside.

Lynda Linforth is a Performance Enhancement and Corrective Exercise specialist, a personal trainer, licensed nutritionist and owner of Trainer on the Run, a personal training company specializing in in-home and gym training. Lynda specializes in weight loss, post-rehab exercise, post-cancer exercise and nutrition. She can be reached at (626) 422 9892 or fitbritgirl@yahoo.com. Lynda has been a certified trainer since 1998.

 

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