I start to write with difficulty after the sonic blow (to AC Milan, alas) in yesterday's derby. A clear and indisputable superiority rarely I had seen. Sports and objectives should be against the winners, who for years have been the strongest team in Italy. There were better times and return, everything is cyclical, everything goes and everything goes back. Just be patient.
After this brief bitter football brackets need to register an equally bitter Running parentheses. Last week I finished the first month and a half of training, made exclusively of slow running, with 45 minutes and 60 minutes running around with average heart rate to 148 bpm. Sunday morning I had planned a speed test to test my max HR and this week I finally had to start with a table that would have added some quality one way to slow.
Friday, the day after the 60-minute quiet running slow, just wake up I feel a pain in the sole of right foot pain that unfortunately I feel today. An internet search leads me to think that it is proximal plantar fasciitis. The pain is exactly is the point from the image shown below.
What are the symptoms?
plantar fasciitis usually occurs insidiously in the beginning of an activity such as running will show the pain that tends to disappear with the continuation of that year, at rest, the pain usually disappears completely. Usually the athlete out of bed in the morning has a rather painful lameness accompanied by stiffness, which also disappears after a short heating. Usually pain is felt when one door on tiptoe and / walking on their heels. The pain is described as a kind of "migration", which tends to have different locations. In addition, plantar fasciitis is usually associated with stiffness of the Achilles tendon.
How to intervene?
Notwithstanding the fact that the plantar fasciitis is usually a lesion in spontaneous resolution, must still comply with the following points:
* During the acute phase of local application of ice.
* The application of heat is generally not recommended because it
causes an expansion of the connective tissue that can in turn exert pressure on nerves
and thus exacerbate the pain.
In any case, the application of heat should immediately follow
the ice.
* Check that shoes are normally used during sports
do not increase the load sull'aponeurosi foot, or check
especially that they are not, neither too hard nor too soft.
* Use the shoes a "shank" to better absorb impacts
during the race.
* Reduce training load, to avoid temporary
the race that can be temporarily replaced by bicycle and / or swimming.
* Do stretching the plantar fascia, Achilles tendon and calf muscles
not only affected limb, but as a preventive
, also on the healthy.
When you can return to sports?
Although well treated an injury of some severity, that is present in the chronic form, requires healing time of the order of about 6 months. Unfortunately, you must remember that the effects are quite common and the problem can recur after a few months. Many of these effects are still attributable to excessive desire of the athlete in returning to sport too soon, which is often echoed in the presence of residual pain. This is a serious error, which can lead to unpleasant consequences, the sport definitely should not be resumed unless it is completely free of pain and to avoid possible unpleasant consequences. If an appropriate treatment despite the problem persists for more than 6-12 months, you may decide for the surgical treatment that involves the use of different techniques, among which, more than normally used, provides for the release of the plantar fascia from its insertion on calcaneus by surgical incision. In this case the return to sports requires time between 2 and 3 months, although often they are dilated. The most frequent complications are defined as the persistent pain at the incision or the medial calcaneal nerve injury following the intervention. The use of surgical treatment, though rare, it guarantees a success rate in 75 - 80% of cases.
incazzatura Apart from this second accident in my brief business Running, rule out the weight as the cause of the accident (I always had a slim body but when I run and now I have lost 9 kg weight 74-75 kg for 185 cm), shoes (bought a few months ago and not be so shock-absorbing and far from worn) or excessive exercise (the last month and a half, I only slow progress very quiet and never overdo it). I train on the asphalt and I do not think that's the problem since I always run on that fund.
What more I despair, in addition to yet another stop, surely they are the supposed time of recovery that I have read on the internet.
From Friday as a precaution I do not run and I'm doing daily stretching exercises of the calf, followed by cryotherapy and arnicagel.
The moral is not the best but do not give up.
Obviously if someone has already had to deal with this problem, the boards are absolutely welcome.
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