Many athletic injuries including foot, ankle, knee and low back often stem from improper treatment of your feet. Who knew? With 90% of us wearing improperly fitted shoes, its no wonder we experience so much pain. I’ve outlined three very common athletic injuries, their causes, symptoms and of course, solutions. The more educated you become on proper foot care, the more injuries you may be able to prevent.  What nagging injuries have you experienced? Make sure to leave your thoughts in the comment box!

Achilles Tendonitis
Causes: Constant hill running, shoes with soft heel counters, shifting from dress shoes to running shoes.
Symptoms: Pain and tightness felt in the lower calf muscles, which may be more prevalent in the morning.
Solutions: Ice massage, calf stretches, proper rest, and a softer running surface. Also try to update your shoes often.

Plantar Fasciitis
Causes: Common causes include standing for long periods of time, over-pronation (flat feet), high arches, improperly fitting footwear
Symptoms: Pain felt along the bottom of the foot from the heel to the arch. Pain is often worse in the morning and at the end of the day.
Solutions: Arch supports, night splints and a program of stretching combined with early diagnosis to provide relief.

Shin Splints
Causes: Calf and achilles tightness due to the lack proper stretching before and after exercise. Unsupportive or worn out shoes may also cause shin splints.
Symptoms: Sharp pain felt around the shin bone. It is very common in people who exercise too much, too soon, and too fast. Untreated shin splints can become painful stress fractures.
Solutions: Ice massage, supportive shoes and a softer running surface can help shin splints. To prevent them, thoroughly stretch before exercising. Never run or exercise cold muscles.

Treating plantar fasciitis may seem like an endless battle, but these tips from Ken Zelin (Board Certified Pedorthist and Owner of Foot Solutions Ballantyne, NC) will help you beat the pain for good!

As you may know, plantar fasciitis occurs when the plantar fascia get stretched to the point where they develop micro tears which get inflamed. The two main causes are a falling arch and excessive pronation. Any plan for treating plantar fasciitis must address these 2 issues 24 hours a day. The longer you allow the fascia to heal, the stronger they get. Each time you tear them you start the healing process all over again.

An aggressive plan for treating plantar fasciitis will include all of the following:

• Night Splints. When you sleep at night your feet relax and the plantar fascia heal in a relaxed position. When you wake up and take that 1st step you stretch the plantar fascia and they tear causing great pain. Wearing a night splint allows the fascia to heal in a stretched position so the first step is not painful.

• House Shoes. Anyone with PF knows that first step in the morning is the worst. That first step tears the fascia and sets you up for a painful day. You need to support your arches and protect your plantar fascia with a good house shoe. Hardwood floors, tile bathrooms, marble kitchens are murder on your feet. Orthofeet and Moszkito are two brands of flip-flops and slippers that actually have an arch, much more so than any similar brands. Orthofeet is actually an orthotic built into a flip-flop, it is medially posted and has an incredible arch.

• Orthotics. To protect your feet during the day, any plan for treating plantar fasciitis should include some type of orthotic. A good orthotic will both control your arch and accommodate your level of pronation. There are many over-the-counter inserts available that range in price from $10 to $300. A good pedorthist will analyze your feet and gate and match an orthotic to your feet. The best thing you can do for your feet is to have a custom orthotic made. These can be expensive, but they are well worth it when it comes to comfort.

• Shoes/Sneakers. Does anyone really know what a “good pair of shoes” is? Doctors say this all the time. Go get a good pair of shoes. When treating plantar fasciitis, a good pair of shoes has the following characteristics; strong heel and medial counters to control the ankle and help stop pronation, a strong shank to supply midfoot stability, and for sneakers, some degree of dual density EVA outsoles with medial flares to support the arch and the ankle.

• Socks. Yes, even socks can make a difference. A good supportive sock with a tight wrap around the arch can provide additional comfort by helping to hold the arch in place.

Treating plantar fasciitis is not a part time job.
The more aggressively and consistently you take care of it, the higher the likelihood for success!