Nothing can derail a great workout program quite like an injury. Not only do you lose lots of reps as you wait for things to heal, you also run the risk of abandoning the program altogether because of the frustration of losing your progress. This problem is especially bad with slow-healing injuries, and few things are quite as slow and frustrating as plantar fasciitis.
Plantar fasciitis has a number of different causes, but the outcome is always the same: Lots of pain and a prolonged period of limited activity that may or may not alleviate the condition. Failing that, it’s surgery, and another long stretch of inactivity. It is a condition that is famous for luring people into a false sense of recovery before they go right back to their painful circumstances.
For those who have won the battle against plantar fasciitis, there is great motivation to do everything humanly possible to avoid a recurrence. It’s a condition for which an ounce of prevention is probably worth a couple pounds of cure. If you’ve come through a bout of plantar fasciitis and you’re ready to get back into exercise, review these tips for preventing a setback.
Get The Right Gear
If you’re serious about exercise, you know how important it is to properly equip yourself. If you’ve come through plantar fasciitis, that’s especially true. A routine that includes running calls for the use of good running shoes; we all know that. But it’s often overlooked that we need good running socks as well.
Knowing how to choose compression socks for athletes can go a long way toward preventing a recurrence of plantar fasciitis. Bad socks can slip down and bunch up, altering the normal movement of the foot during motion. This alteration may be the very thing that caused the plantar fasciitis to begin with, so improper foot movement should be avoided at all costs. Good socks inside good shoes are a very important start.
Use Good Techniques
Once your body is equipped to exercise, it needs to be conditioned to exercise. Coming off an injury, you have a very high probability of another injury or the renewal of the old one, if you don’t do a good job getting yourself ready to go.
You will not pick up where you left off. Your strength has declined, your endurance has declined, and your cardiovascular conditioning has declined. You need to be realistic and set reasonable goals for yourself to establish a baseline for your capabilities. Once you know more about how much your body can tolerate, you can begin your recovery process and start rebuilding your capacity.
Watch For Warning Signs
Most of us go into denial mode when we think we have an injury. We try to write it off as routine soreness or the result of a slight misstep in the routine.
This is a bad idea anytime, but it’s markedly more problematic with plantar fasciitis. At the earliest signs of pain in the fascia, you should check with your medical team to see if they recommend any changes in what you’re doing. If you’re not certain they are taking it seriously, see another doctor. Remind yourself of what the first round was like, and do what it takes to avoid a repeat performance.
Any injury is bad news. But in many cases, an acute injury like a sprain or a fracture can heal more quickly and more completely than painful, nagging injuries like plantar fasciitis. Once you make it through such an injury, be smart about it and take the necessary steps to avoid a return to the sidelines.