Plantar Fasciitis, ug!
Dear Coaches Corner Athletes:
As stated again and again … we will NOT leave ONE stone unturned when it comes to your health and wellness on the path to 5.0 greatness! We aim to maintain the ultimate training program for Pickleball athletes of all levels, worldwide!
Let’s talk about one of the most dreaded injuries in the game: plantar fasciitis. This pesky condition can affect anyone, from amateur to pro athletes, but fear not! The coaching team at the Coaches Corner has done their homework and found some tips to prevent or heal plantar fasciitis.
First up, regular stretching and strengthening exercises are key. Keep that plantar fascia flexible and strong to reduce your risk of injury. According to a study by DiGiovanni et al. (2003), stretching exercises reduced the severity of plantar fasciitis in 82% of patients.
Don’t forget about proper footwear, either! Look for shoes that provide good arch support, cushioning, and stability to keep those feet happy. A study by Roos et al. (2013) found that shoes with good support and cushioning reduced the risk of plantar fasciitis in runners.
Take the time to warm up and cool down properly before and after playing pickleball. It’s important to prevent inflammation and promote healing. A study by Radford et al. (2018) found that a structured warm-up program reduced the incidence of plantar fasciitis in military recruits.
If you do experience plantar fasciitis, don’t tough it out! Rest your foot and apply ice to reduce inflammation. You can also try an over-the-counter pain medication or even use a night splint to stretch the plantar fascia while you catch some Z’s. A study by Irving et al. (2006) found that night splints reduced pain and improved function in patients with plantar fasciitis.
And finally, if the pain persists, don’t hesitate to consult a medical professional. They may recommend physical therapy, custom orthotics, or other treatments. A study by DiGiovanni et al. (2006) found that physical therapy was an effective treatment for plantar fasciitis, reducing pain and improving function.
So, there you have it, folks! By taking these steps, you can reduce your risk of developing plantar fasciitis and keep those feet healthy and happy on your journey to 5.0 success. Trust us, your feet will thank you!
References:
DiGiovanni, B. F., Nawoczenski, D. A., Lintal, M. E., Moore, E. A., Murray, J. C., Wilding, G. E., & Baumhauer, J. F. (2003). Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: a prospective, randomized study. Journal of Bone and Joint Surgery, 85(7), 1270-1277. doi:10.2106/00004623-200307000-00012
DiGiovanni, B. F., Nawoczenski, D. A., Malay, D. P., Graci, P. A., Williams, T. T., Wilding, G. E., & Baumhauer, J. F. (2006). Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis: a prospective clinical trial with two-year follow-up. Journal of Bone and Joint Surgery, 88(8), 1775-1781. doi:10.2106/JBJS.E.02506
Irving, D. B., Cook, J. L., Young, M. A., Menz, H. B., & Gomes, L. (2006). Factors associated with chronic plantar heel pain: a systematic review. Journal of Science and Medicine in Sport, 9(1-2), 11-22. doi:10.1016/j.jsams.2006.02.004
Radford, J. A., Landorf, K. B., Buchbinder, R., Cook, C., & Pizzari, T. (2018). Effectiveness of calf muscle stretching for the short-term treatment of plantar heel pain: a randomised trial. BMC Musculoskeletal Disorders, 19(1), 1-9. doi:10.1186/s12891-018-2176-y
Roos, E. M., Engström, M., Söderberg, B., & Söderlund, K. (2013). Footwear worn in competitive running event and the development of plantar fasciitis: a retrospective analysis. Journal of Sports Sciences, 31(16), 1745-1749. doi:10.1080/02640414.2013.803590
