How To Select The Right Running Shoes For Plantar Fasciitis

Running Shoes For Plantar FasciitisBefore progressing any further, it is important to know exactly what Plantar Fasciitis is so that one knows exactly why the shoe they choose should be suitable for them.  Plantar Fasciitis is the inflammation of the ligament that attaches the heel bone and the sole of the feet all the way to the bones in the middle of the feet. When this Plantar Fascia is inflamed, it is quite painful and one can suffer considerably whenever they walk, jog or run.

That is why it is advisable to use shoes that are appropriate for these physical activities to minimize the pain felt when contact is made with the ground. There are shoes that will aid faster recovery because the injuries on the Plantar Fascia take a while to heal and can stop your jogging or running routine.

What Causes Plantar Fasciitis?

Plantar Fasciitis can be caused by jobs that require a lot of walking, moving around and standing in one spot for long periods of time. Change in weight can also put more pressure on the ligament causing it to tear and become inflamed. If the surface that you run or jog on is too hard, it can also cause this condition. Therefore, it is advisable that if you want to continue running or jogging, you should get the correct shoes that will facilitate this activity and make it better.

One needs to get rid of small fitting shoes that are tight, worn out or too loose because they cause more damage. The following are the factors to consider when choosing shoes for people with Plantar Fasciitis:

Comfort

Shoes with comfortable and appropriate cushioning that will help to absorb the force of the impact without causing any strain or injury. This is a very important factor particularly if you run on a hard trail that causes shocks. With time  , the injuries will heal and one can run normally again because of the absorption of the impact of the hard trail by the shoe rather than the ligament.

Flexible

Shoes that are highly flexible on the front part but very firm on the back part where the heel is and the impact of running or jogging is absorbed are also highly desirable. The mid sole should also be flexible but firm to keep the arch at a proper angle. The hard back part helps to minimize the shocks felt by the ligament and as a result, the inflammation will reduce and running will become an enjoyable activity once again.

Shock Absorption

The shoe should have an overall shock absorption system that takes in the force and evenly distributes it so that no one part of the foot bears the brunt of the force meted out by the ground. This is helpful because in most shoes, the heel bears the whole force of the foot striking the ground and is one of the major causes of Plantar Fasciitis.

Eliminating the chief factor in causing the condition itself is a huge step in getting rid of it and minimizing inflammation.

Arch Support

There are those people who have Plantar Fasciitis because they have flat feet and their consideration is a bit different from the others. The shoes they obtain should have a highly specialized arch support and the sole should also be firm with the whole shoe being able to cushion the impact exacted on the ground.

The people who have Plantar Fasciitis due to being over pronators and require that extra lift that will keep them going without being uncomfortable should also get light shoes. The shoes should have great heel support which will help keep the impact even throughout the shoe.

Summary

The cost of the shoes should also be considered. There is a variety of shoes that are all fit for someone with Plantar Fasciitis but there are some that are of better quality and more durable than others and you should take the time to read reviews about the best shoes for plantar fasciitis.

With greater cost comes greater quality, which is not to say that if you are not willing to spend a lot of money there is nothing for you. There are mid range priced running shoes that will function just as well as the expensive brands and still get rid of your Plantar Fasciitis.

 

The Flexibility Routine Called Runners Yoga Stretches

There is no doubt; runners are physically fit people. Long-distance runners, most especially, are strongly built. However, most can’t describe runners as limber or flexible. Thus, most runners would likely agree that is there is one weakness that needs to be bolstered among them; it is their flexibility. The good news is, today’s runners are getting more limber with the runners’ yoga. Through a series of Asanas or poses, a flexibility routine can be developed; this is the runners’ yoga stretches.

runners yoga

Stretch or Injury

Stretching is important in running as it improves flexibility. Flexibility is an important key to preventing injuries in running. Yoga can also increase blood flow and distribution of oxygen to muscles, ligaments, and tendons that boosts agility as well as dexterity. The result is less risk for injuries, soreness, and speedy recovery in case of injuries and pains.

Other Benefits of Runners Yoga

It is common knowledge among health and fitness buffs that yoga offers tremendous health, physical and mental benefits. For runners, integrating yoga as a cross training program can help them attain physical goals necessary for running such as flexibility, agility, balance, and overall strength with emphasis on those that are used less in running like core and upper body,

Yoga is called as “meditation in motion.” Thus, runners can learn to empty their minds of other concerns and instead focus just on running. With proper breathing, one can relax and enjoy the run. All these contribute to a run that ends well without injuries or sores as a common aftermath of a long run.

Warming Up Before a Run

Before a run, the runner needs to warm up. Warming up the muscles is very important for the efficient use of muscles and conservation of energy. Warm muscles are also more flexible and agile. There is also less risk for injury. Warming up relieves tension that allows better circulation of oxygen. A runner who is into yoga warms-up by doing a few sun salutations.

Yoga-Pose-Runner

Post-run Stretching

Doing a series of yoga poses or Asanas is a great way to relax after a run. Consequently, post-run stretching also helps a runner develop core strength, balance, and focus. To improve the range of motion, to bolster strength of muscles and to keep the joints healthy, here is a 10-step flexibility routine called runners’ yoga stretches

  1. Supta Padangusthasana or Reclined Big Toe Pose – This stretches the calves and hamstrings. You can start by lying down to stretch your legs slowly. Do this interchanging the pointed and flexed foot. Use a yoga strap or belt on both legs.
  1. Janu Sirsasana or Head-to-Knee Pose – This is a classic runner’s stretch that works in the hamstrings and calves.
  1. Baddha Konasana or Cobbler’s Pose – This is a great stretch for the hips and groins.
  1. Ardha Matsyendrasana or Half Lord of the Fishes Pose – This basic spinal twist is intended to stretch the shoulders and back.
  1. Gomukhasana or Cow Face Pose – This works great for the hips and triceps.
  1. Adho Mukha Svanasana or Downward Facing Dog – This stretches the hamstrings, calves and shoulders in a standing Asana.
  1. Lunge – This is a classic stretch exercise for the hip flexors.
  1. Natarajasana or King Dancer Pose – This is a great stretch for the quadriceps and balance.
  1. Parsvottonasana or Pyramid Pose – While on a standing Asana, stretch the hamstring that is a very important muscle group.
  1. Prasarita Padottanasana or Standing Straddle Forward Bend – This is a final stretch for the hips and hamstrings.

Running can stress the body – joints, muscles, bones, tendons, and ligaments. A sore body is to be expected as an aftermath of long-distance running. Nevertheless, with runners’ yoga stretches during the warm- up and after the run, a runner is likely to avoid injuries and experience less pain. When pain occurs, recovery is faster. Therefore, smart runners these days go for yoga for a fun run.