Athletes: Steer Clear from Plantar Fasciitis

Oct 1, 2019

Picture this:

Morning arrives and your alarm clock goes off. You reach over and hit the snooze button once or twice before peeling yourself off the bed and sitting up. Finally, you muster up enough courage to actually get out of bed, because you know what comes next – heel pain.

And without missing a beat, there it is – that sharp, stabbing discomfort that greets you every. Single. Morning.

Sure, once you start walking around for a little bit, the pain usually subsides. But that’s no way to start your day!

If this sounds familiar to you, then welcome to the club. This is the morning routine of millions of Americans. So whether you’ve been dealing with heel pain for a while now, or this is a whole new experience, you are definitely not alone – plantar fasciitis is more common than you might realize.

But this doesn’t mean you have to keep living with heel pain. In fact, there are many treatment options available that can help you kick this frustrating problem once and for all. So forget about pushing through the pain in order to complete your exercise routine, and definitely don’t use your heels as an excuse to become a couch potato for the rest of your life.

Instead, let our team help you!

No matter how long you have known plantar fasciitis or how severe your case may be, Dr. James Yakel and his team at Colorado Center for Podiatric Sports Medicine can help you stay active in a way you may have never thought possible – without heel pain!

Know Your Opponent – Plantar Fasciitis

This condition begins in the plantar fascia, a thick band of connective tissue that runs along the bottom of the feet from your heels to your toes. The plantar fascia acts as a shock absorber that supports your weight each and every time you stand, walk, run, or jump.

When this fascia experiences an excessive amount of force, tiny tears can start to develop causing it to become inflamed – and all of this translates to heel pain. Discomfort usually comes about when you first get out of bed or when rising after sitting for long periods of time. However, pain can also arise when performing activities.

There is good news, however:

When treated early, plantar fasciitis can often be resolved with conservative treatments. These non-invasive methods are tried and true steps that you can use when attempting to eradicate heel pain, or even better – to avoid it altogether.

plantar fasciitis

Kick Plantar Fasciitis to the Curb

Let’s take a look at some of the steps you can take to steer clear from this debilitating issue.

Here are a few things you can do:

  • Choose the right shoes. Always wear shoes or cleats that are specific to your sport(s) of choice, and make sure they provide adequate arch support and heel cushioning.
  • Consider wearing custom orthotics. These versatile devices will provide the specific level of support and comfort your feet need.
  • Don’t forget to warm up before starting activities.Take 5-10 minutes to warm up by lightly jogging or briskly walking.
  • Do some stretching. After warming up, it’s important that you also stretch to better prepare your feet for whatever activity you will engage in.
  • Take it slow (at first). Gradually increase the duration and intensity of your workout routine.
  • Never push through the pain. If you feel pain, stop what you are doing and avoid all high-impact activities until your discomfort goes away completely.
  • Use the RICE method. If your heels are giving you grief, give your feet time to Rest, apply some Ice to the area in pain, use a bandage for Compression, and keep your feet Elevated above heart level for as long as possible.
  • Get an arch massage.You can use a tennis ball, a foam roller or get a friend or partner to help.
  • Take over-the-counter medication. Basic anti-inflammatory and pain medication can help reduce swelling and pain.

Now, we know that staying off your feet for a little while is just not an option for many of you – we get it! Fortunately, giving your feet some rest doesn’t necessarily mean you have to sit on the couch with your feet up day in and day out. Simply switching to some more low-impact exercises is a great way to give your heels a break without slowing down.

Stay Active While Your Heels Recover

At Colorado Center for Podiatric Sports Medicine, we know that it can be difficult to stay off your feet – and you don’t have to! Instead of putting all physical activities on hold, you simply have to make a few adjustments in your workout routine.

Here are some physical activities that will help you stay active and healthy while you wait for your heels to recover:

  • Yoga
  • Water aerobics
  • Weightlifting
  • Swimming
  • Rowing
  • Cycling

Though we certainly hope you can stay in shape and steer clear from heel pain, we also understand that plantar fasciitis can still keep you from being active despite all preventative measures available. And if that is the case for you, then it’s definitely time to come visit our office so we can provide the tools you need to get rid of heel pain for good.

Keep Moving – Without Plantar Fasciitis

The bottom line is heel pain won’t go away on its own. And if you’ve been banking on the situation resolving itself, or you’ve been pushing through the pain (thinking it normal, or “not a big deal”), think again.

The longer you wait to address the problem, the worse it will likely get.

So schedule an appointment at our office today so we can determine the severity of your condition and provide a comprehensive treatment plan tailored to your specific needs. Most plantar fasciitis patients are able to find the relief they are looking for with conservative treatments, such as custom orthotics. We even offer some advanced treatment methods right here at our office, including laser treatment, shockwave therapy, and other state-of-the-art techniques.

Even better: you may not even have to give up your favorite activities at all!  

All you have to do is call us at (720) 600-3380, or fill out our online request form to have a member of our staff reach out to you.


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