Achilles Tendon Pain

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For the majority that take up running, they rarely think about how to start running the right way. The general idea seems to simply be to put on a running shirt, some old jogging pants and a pair of sneakers and off they go, running in to the sunset… and then back again in around 5 minutes time, feeling exhausted and demoralised about how challenging the whole experience was.

This is not how to start running. The next 5 steps are what you must take in order to avoid the usual beginners running traps that most starters face.

Step 1

Buy a pair of good quality, well fitting running shoes. Using the right footwear can make you feel like you’re running on clouds instead of feeling every lump and bump in the road as your heel strikes the ground sending shock waves up your whole body. Not only this, but wearing badly fitting running shoes can greatly increase the chances of you suffering from a number of runners blights including shin splints, stress fractures and Achilles tendonitis, to name just a few.

Step 2

Get yourself a good running schedule that shows you how to run properly. The schedule should be written by an experienced running coach who has worked with beginners as well as athletes. An ex Olympian or extreme endurance athlete won’t have a clue as to the way most people feel when they start running. Not only that, but usually their main drive for their sport is through pushing themselves as far as they can and the feeling that gives them.
Most new runners don’t start running in order to win an Olympic medal or put themselves through as much pain as they can. In fact most beginners are looking to simply lose some weight, get a bit fitter or achieve a goal of running a race for charity or just to prove to themselves that they can commit to something and achieve a target in their life.

Step 3

Write yourself some goals and targets to aim for. They may be as simple as – “I have run on 3 occasions this week”, “I will aim to beat my best time on my favourite run” or “I can run for 1 mile without stopping at the end of 4 weeks”. The most important point here is that these goals motivate you in to taking action

Step 4

Learn how to run properly. Yes that’s right, actually learn the technique of running. It’s probably one of the most important factors of how to start running successfully. If you get this bit right now, you’ll avoid teaching your body improper running technique which may well save you months of dissapointment and frustration if you pick up any niggling injuries due to poor form.

Step 5

Start slowly. Take a long term view of your running and try to enjoy the whole process. Don’t think that you have to run on your first few training sessions, instead, power walk and add in a few sporadic short bursts of gentle jogging. If you approach running like a bull at a gate, you’ll become very despondent as you’ll never build up enough stamina and strength in your heart, lungs or legs to be able to keep going for very long. Instead coax and encourage your body in to changing.

Hopefully that gives you some thoughts to how to start running properly so you avoid injury, stagnation, boredom and the frustration from not seeing any progress and you can go on to enjoy and succeed in your new chosen sport.

The plantar fascia is a tough, fibrous band of connective tissue that runs from the heel bone to the ball of the foot.  The plantar fascia plays an crucial part in the way the foot is intended to operate whilst running, jumping and walking.

Plantar fasciitis or inflammation of the plantar fascia comes about when the plantar fascia develops small tears at the point where it joins to the heel bone, or anywhere along its length.  With poor biomechanics, overutilization or other risk factors, the force on the plantar fascia during the walking or running motion and the shift of body weight from one foot to the other can drag the fascia from the heel and result in microscopic tears.  Plantar fasciitis is a troublesome and degenerative condition.  At its most extreme, the most serious of plantar fasciitis can cause ruptures in the ligament

Plantar fasciitis splints are often referred to as “night splints” because they are worn by the patient at night during sleep.  Typically for day-use, a lighter, more movable plantar fasciitis sock is used to stretch the plantar fascia during rest.  The night splint is a semi rigid, cushioned and comfortable boot.  They are often likened to comfortable boots for snowboarding.  

Plantar fasciitis night splints can help reduce the most severe pain and inflammation of plantar fasciitis that is usually felt in the morning with the patient’s first footsteps of the day.  Night splints work by keeping the foot in a comfortable position of dorsiflexion (toes pointing up rather than forward) at night and thus stopping the contraction of the plantar fascia and calf muscles.  The foot and ankle is held in a very gentle stretch.  The severe pain frequently felt first thing in the morning is a result of the weight of the first footsteps causing the plantar fascia to overstretch due to body weight, thus tearing the tiny fibers that began to heal in a shortened position during sleep.  

Studies have also shown that wearing a night splint can help speed the healing process as the plantar fascia is kept lined up with the foot arch.  Since sleep and getting sufficient rest is important for the healing process, wearing a plantar fasciitis night splint may reduce the soreness caused during the night and help the patient get better sleep.  Also, by maintaining correct alignment of the calf muscle, Achilles tendon and plantar fascia at night, the foot can heal in a better, neutral, position.

Studies show that close to 80% of patients show improvements in their condition after wearing a night splint for some time.  Furthermore, wearing night splints may be especially useful in people who have been suffering from plantar fasciitis for longer than one year.

Early diagnosing and a detailed plan of treatment are important for healing plantar fasciitis.  If treatment is held up or deficient in the initial stages of plantar fasciitis, plantar fasciitis can take six to eighteen months or more to be fully healed.  However by adhering to a properly detailed treatment plan and merging several of the individual treatments available, luckily in most reported cases, non-surgical treatment leads to a fully recovery.  Only in the worst cases is surgery necessary.

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