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, as a national movement, has been a hot runner, and even some people have done a daily run. However, some people have been running for a period of time, there is a phenomenon of heel pain.
get the bottom of the foot after running?
if you get out of bed in the morning, you will notice obvious pain in the heel. But after a period of walking, the pain will be relieved. Only running for a long time, the pain will aggravate. This is the main symptom of plantar fasciitis.
plantar fascia is located in the sole of the foot, a connective tissue connecting the heels and toes, supporting the entire arch. When people walk or run, the heel is exposed to the ground, the plantar fascia is drawn, so the foot of the heel is very easy to appear plantar fasciitis.
plantar fascia is vulnerable to fatigue, sprain, or injury by weight or long term stress, which can affect life and work. So, what is the way to prevent plantar fasciitis?
4 methods to prevent plantar fasciitis
1 wear suitable shoes. After running for about 650 kilometers, the cushions of running shoes will lose their cushioning for long wear. It is generally suggested that new shoes should be replaced after 6 months, but before runners are accustomed to new shoes, runners should reduce running or exercise until they are used to new shoes.
2 can do some warm-up exercises that stretch the muscles of the calf and the plantar fascia before running.
3 should not be too urgent, to increase the intensity of training slowly. A runner to increase the amount of running, every week should not exceed 10% of the run.
4 can be covered with ice after running, especially after the foot of the plantar fasciitis. (39 Health Network)
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