Training Tip of the Month
|
Plantar Fasciitis
The plantar fascia is a broad band of fibrous tissue that runs along the bottom of the foot from the heel to the ball of the foot. It is a dense band that helps to support the arch of the foot. Plantar fasciitis is inflammation of this tissue caused by excessive stretching of the plantar fascia. People with plantar fasciitis experience pain along the instep of the foot near the heel, heel pain, and pain in the arch. People usually have the most pain with their first steps in the morning or when they stand after sitting for a prolonged length of time. The pain can go away after walking or exercising as the plantar fascia starts to stretch out.
Plantar fasciitis in athletes can be an overuse injury related to training errors. It affects 10% of runners. It can be related to training on too hard of a surface: concrete and/or asphalt. It can also be related to dramatic increases in running or walking intensity, frequency, distance or duration. Plantar fasciitis can also occur in people who have flat/pronated feet. In people with flat feet, the arch is collapsed and the plantar fascia is excessively stretched away from the bone with weight bearing activities. Athletes with high arches can also be prone to plantar fasciitis as their arch is rigid and does not absorb shock well when weight bearing exercises and high impact exercises are performed. Athletes who wear improper footwear (i.e. shoes that are too small or worn out) are also prone to developing pain along the arch.
Treatment for plantar fasciitis includes stretching the gastrocnemius, the soleus, and the plantar fascia. Massaging the bottom of the foot and stretching the plantar fascia prior to standing in the morning before standing or walking and after prolonged sitting is also important. Athletes should ice the bottom of the foot after activity and this can be done by freezing a water bottle and rolling the foot along the frozen bottle for 5-10 minutes after activities. People with a tough case of plantar fasciitis may need to wear a night splint to keep their ankle at a 90 degree angle in order to keep the plantar fascia stretched at night. Athletes with flat feet (pronated feet) may need orthotics to help support the arch and prevent the plantar fascia from being over stretched. Those athletes with high arches can benefit from cushioned heel shoes, shock absorbing shoes, or a heel cup in the shoes. If the pain is not responding to conservative treatment, a cortisone injection into the plantar fascia can help to decrease the inflammation that is producing the pain.
While treating plantar fasciitis, an athlete should train at 60% pre-injury activity level. Runners should avoid speed drills and hill repeats. All athletes should avoid jumping (plyometric) drills. If you are unable to walk or run without limping, cross training activities that are partial weightbearing should be performed, i.e.: biking and/or swimming. Once the pain has resolved, the athlete can slowly return to the previous training activities, the intensity and the distance should not be increased by more than 10% a week.
|
July, 2007
Dangers of Dehydration
June, 2007
Ice Or Heat?
May, 2007
Speed, Agility, and Conditioning Camp
April, 2007
What To Do When A Tooth Gets Knocked Out
February, 2007
EXERCISE AND THE COMMON COLD
January, 2007
Precautions To Take When Training Outdoors in Winter
December, 2006
Hamstring Flexibility
November, 2006
Weight Loss in Wrestling
September, 2006
Choosing the Right Shoes
August, 2006
Core Strength
June, 2006
What It Means To Be An Athlete
May, 2006
Performance Enhancement Camps
April, 2006
Shin Splints
March, 2006
Bone Health: More than Just Calcium
February, 2006
Calcium For A Healthy Body
December, 2005
Caffeine as an Ergogenic Aid
November, 2005
Plantar Fasciitis
September, 2005
Warm Up and Cool Down
August, 2005
Nutrition Considerations for the Athlete
|
|
6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
----------------------------------------------------
Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
----------------------------------------------------
Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
----------------------------------------------------
Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
|
