Preventing Plantar Fasciitis

One of the most common complaints people have regarding foot pain is plantar fasciitis.

Though a new pair of shoes will go a long way to help support and cushion injured feet, shoes or inserts alone can't solve this painful problem. Because most of us use our feet all day long, it is difficult to rest the fascia (rest is vital to healing plantar fasciitis!) which often results in this injury sticking around longer than it should. As with anything, this means that the best treatment is prevention!

Ensuring that you strengthen and stretch the muscles in your feet and legs is key to warding off this dreaded injury.

Try these exercises to help keep your feet healthy and strong:

1. Spell the Alphabet — Sitting down (you can do this at your desk or from your couch!) gently extend your foot. Flexing from your ankle, pretend that your big toe is a pen and start "spelling" the alphabet. After completing the whole sequence, repeat with the other foot.

2. Bear Squat to Downward Dog — On the floor, kneel down with your toes curled under and then sit back on your heels. From here, rock side to side on your curled toes to stretch the foot, calf muscles, and tendons. If you have the strength and flexibility, move onto all fours (with toes still curled under) and then press your hips up to move into the "Downward Dog" position. In Downward Dog, gently press your heels toward the floor. Repeat.

3. Towel Pulls — Here's another one you can do from your desk or while sitting on your couch! Start by putting a towel on the floor. Use your toes to pull the towel toward you while keeping your heel on the ground. If you would like to add resistance you could also put a book on the towel. This exercise can also help prevent shin splints.

Beyond exercises, walking barefoot or wearing shoes that engage more of your foot and ankle muscles, can go a long way. Though immediately switching to a more minimal shoe for all running and walking is a recipe for disaster, slowly introducing shoes that challenge more muscles can increase strength and flexibility and ultimately help prevent injury. Look for shoes with a minimal or zero heel-to-toe drop that don’t overdue it with the midsole. At Terra, we carry Altra Running shoes which all have a zero heel-to-toe drop, and Lems, an every day shoe designed to interfere minimally with your foot’s natural movement. Walking barefoot around the house, or even jogging barefoot outside in the grass for a short period, will also strengthen your feet. You must transition to this slowly! Especially if you have weak feet and ankle muscles or are used to wearing very supportive shoes and/or inserts, you need to take it easy or risk injury.

Though we often don’t think about the importance of strengthening and stretching our feet and ankles (and it’s certainly not glamorous), neglecting these underappreciated muscles can result in long term injury or pain.

If you already have an injury that needs to be assessed, come to our free injury clinic, put on by Results Physical Therapy, September 28th from 5:15 - 6pm.

Brennan's Favorite Things

By Brennan Humphreys

While Terra is best known for its selection of specialty running shoes, we carry all sorts of extra accessories that will make your running life a bit better. These are some of the things that keep me moving.

Swiftwick Pursuit Four

Golly, these socks are something else. The Pursuits deliver more bang for your buck than any other running sock. They’re designed especially for the trail: they swap Swiftwick’s trademark olefin for merino wool (which keeps your toes warm in the winter and your feet dry in the summer), add a bit more cushion, and the “four” height (equivalent to “quarter” socks) provides extra protection from trail debris. While they’re meant for the trail, I use the Pursuit Fours for anything and everything--my current pairs got me through two summers of landscape work and half marathon training, and they’re still kicking.

Nano Foot Roller

Strong, healthy feet are something I overlooked for a long time. Foot pain/injuries are often the result of more serious injuries farther up the body, but developing strong, flexible feet can also help battle against a host of injuries and make you a faster, more efficient runner. The Nano can help work out any kinks or minor aches in your feet after a long run or shift. And if you’re a trail runner, when paired with ankle/foot mobility exercises, the Nano will help make you stabler on more technical terrain.

FlipBelt Running Belt

I try to run pretty light. If I can avoid carrying anything, I will. But if I do need to carry something--nutrition on a long run, car keys, my phone--the FlipBelt is my go-to. Many running shorts are built to carry a couple small items: one GU, or a couple keys. The FlipBelt is the Bat Belt of running, though. It stows a seemingly endless amount of items, and it keeps heavier items from bouncing around the way they might in a pair of shorts. Another perk for summer running is that it’ll keep your stuff drier than if it was bouncing around in your sweat-soaked shorts.

Headsweats Race Hat

Quick-drying and lightweight, this hat is the perfect summer running cap. Lined with an interior sweatband, this hat will heep the sun & sweat out of your eyes. The underside of the brim is black to prevent any glare, while the white upper deflects the sun. To make hot runs a bit more bearable, slip a couple ice cubes into the hat at the beginning of your run. The snug fit of that hat will keep them from sliding around too much, and the quick-wicking fabric will keep your hat from getting soaked. Click HERE to purchase one!