Training Tips with Bill Reichelt

A common mistake among athletes professional and amateur alike is the tendency to overdo it. Whether it is running or lifting weights, the importance of recognizing the signals your body is telling you is of the utmost importance.

For the novice jogger, the tendency to break out the old running shoes and hit the track might be tempting, but the injuries that can occur as a result will ultimately overrule any benefit provided by the exercise. As the foot injury sustained by Lions receiver Tony Simmons earlier this season demonstrates, even the most careful professional athlete can suffer from such ailments. Called 'plantar fasciitis,’ this injury requires specific and careful treatment (Please note: Treatment needs can differ from person to person. You should consult with your physician before beginning any treatment plan).

What is plantar fasciitis?
- This injury deals with an inflexible fascia, called the plantar fascia, in which part of the fascia is pulled away from the heel bone (calcaneus), or a mid-section of the fascia gets torn.

- This injury can be caused by old, worn-out shoes, repetitive foot landing (such as with running and jogging), changing playing surfaces often (i.e. turf to grass) and also biomechanical foot problems (i.e. flat feet, toe running, etc.).

- It is a common foot problem on the bottom of the foot, and begins as a dull, intermittent pain.

- If untreated, it can progress to a sharp, constant pain in the arch of the foot.

- Generally, it is worst in the morning when first getting out of bed.

Treatment:
- Rest and ice are crucial in the initial stages of this injury in order to reduce inflammation within the plantar fascia.

- If it is too painful to do activities, then activities should be temporarily halted and can be replaced by swimming since it is non-weight bearing.

- To ice the injury, frozen water in a styrofoam cup works best. Peel away the top portion of the cup so ice is showing and massage the foot with the ice for about 15 minutes several times a day and always after activity.

- When getting out of bed in the morning, massage the soles of your feet before standing on them to lessen the pain.

- Sandals should not be worn as they allow the arch to drop easily. Supportive running shoes should be worn while walking.

- At this early stage, it may also be beneficial to consider one of the following to put in the shoe while walking: a heel pad can help absorb shock and ease pressure on the fascia, and taping or an orthotic can provide arch support.

- When pain and inflammation begin subsiding, exercises and simple stretches for the foot should be done to support the arch:
o Lay a towel flat and curl up the towel with your toes.
o Run your foot slowly up and down the shin of your other leg as you try to grab the shin with your toes.
o Calf stretches – lean against wall with your back knee locked and press forward until you feel a stretch in your calf muscle. Repeat this except with the knee bent slightly until you feel the stretch in your Achilles tendon.

- Return to play should be slow and based on your symptoms. If you feel pain while you are playing your sport, stop and ice the foot. If your foot is sore the next morning after playing, then you did a little bit too much the previous day. Step it back a bit when you play the next time.