Injury update

Good news! I don't have a heel spur! Well, I don't know 100% that I don't have one, but I think that I have

PLANTAR FASCIITIS

DESCRIPTION
Plantar fasciitis is an inflammation of the plantar fascia, which is a fibrous tissue that runs along the sole of your foot. This is a very common running injury and can become chronic if not managed properly.

SYMPTOMS
Pain and tenderness that is located on the inside part of the sole of your foot, just in front of your heel. Pain is usually low grade in the early stages and progresses to a more severe pain that prohibits continued activity. The pain is usually worse upon getting out of bed in the morning.

CAUSES
Running and jumping motions places tension at the point where the plantar fascia attaches to the heel bone. Repetitive stresses at this point causes inflammation. Athletes that excessively pronate (rolling inward of the foot) are more prone to this injury. Worn out shoes also contribute to plantar fasciitis.

TREATMENT

• Discontinue weight-bearing activity. Perform non-weight bearing exercises such as swimming and biking to maintain cardiovascular conditioning.
• Take appropriate medications for pain and inflammation.
• Apply ice to the area 4 – 5 times per day for 15 minutes.
• Consult your physician.
• Recovery time can take from 2 weeks to several months depending upon the severity of the injury.

PREVENTION

• If you pronate excessively, use a good stability shoe that will correct the inward roll of your foot. Replace your shoes every 6 months or 500 miles of training.
• Use a ¼ inch heel pad in your shoes.
• To strengthen the plantar fascia, perform toe pulls.

The good news? I can still go to the gym and work out- I just cant run, so I think, starting on Sunday I'll use the stationary bike. This would also be a good opportunity to try out the circuit training they have at Planet Fitness; it's a 20 minute work out that they suggest you do 2 or 3 times a week. Bruins game tonight with Molly, Katie and James...hooray!