PLANTAR FASCIITIS. Prevention.
Prevention of the plantar fascia problem is not an easy task because of the anatomical location of the tissue. This tendon is right on the cross section of all forces acting upon the body and is involved into, practically, any movement of the body.
It is difficult to isolate it from the movement in order to give it some rest or reduce its work in any way unless we are not doing it for the whole body.
Nevertheless, it is possible to prevent the problems by sticking to some simple procedures:
- Learning and perfecting running technique on a constant basis
Learning should be a constituent part of your training, including video taping and analysis of major elements of running technique: pose-fall-pull, time of support, cadence and coordination of it with distance, speed (time), heart rate, and recovery. Running drills should be used in each training session or at least weekly.
- Developing specific muscles/tendons/ligaments strength for the feet
Specific strength of the feet can be developed through running barefoot, on sand, on trails, or through using special strength/flexibility exercises and various jumps.
- Developing awareness/perception of the body condition
Body awareness is the result of psychological and mental focus on the body senses, signals from the receptors and the ability to understand their meaning. Tightness, even a slight one, should be a sign for making some changes in your training.
- Regulating training load (its volume and intensity)
Learn to connect your awareness with your training parameters (volume and intensity) and to correct them according to your body's needs. Learn to feel when it's the right time to get rest, reduce training load and change the direction of training.
- Recovering the body and feet regularly through massage, physiotherapy, etc.
Treat your body with respect and love. Do not abuse it. Make an effort to invest your time and money in recovering your body and feet from intense work.
Dr.Romanov
