The Run Smarter Podcast Plantar Fasciitis 2: Rehabilitation & Prevention
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Mar 26, 2020 Discover effective strategies for dealing with plantar fasciitis! The discussion kicks off with essential pain reduction techniques and the importance of proper footwear. Progressing to strengthening exercises, the podcast stresses individualized treatment approaches. Preventive strategies are also highlighted, with tips on gradual load management and mindful transitions in movement. Stay ahead of the injury game with practical insights on rehabilitation and prevention!
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Start By Reducing Pain
- Reduce pain first by finding tolerable loads, adjusting footwear, modifying daily activities, and using short-term anti-inflammatories or taping.
- Try isometrics and consider orthotics or gel heel inserts only to get pain under control so you can progress to loading.
Gradually Increase Load Capacity
- Progress to gradual heavy slow resistance work like single-leg calf raises with controlled tempo to increase tissue capacity.
- Begin with lighter daily foot coordination drills and progress to weighted calf raises over months.
Use Targeted Foot Strengthening
- Do foot-strengthening drills such as 'foot yoga', towel scrunches, and resisted big-toe holds with a theraband to target intrinsics.
- Use progressive overload principles (move from 12-rep sets to heavier 8-rep sets) over months for best outcomes.