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Lead Stories: Tuesday, December 2, 2008

ASK FLASH: Sore feet and … the dreaded Plantar Fascitis

Posted March 28th, 2007 at 6:05 PM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Health & Fitness, Injury & Rehab, Ask Flash

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Feet, feet, and more feet. Pay attention to your feet my fellow runners.

Q. During my longer runs 1:30+ my feet hurt. It is not plantar related, but more of a dull sore pain all over the bottom of the foot when I strike. My shoes are broken in but not old enough to be broken down. What is this and is there anything I can do to alleviate the pain before, during or after my runs?
~Sore Feet from Philadelphia, PA

A. Do NOT neglect your feet. Feet require attention and can’t just be stuffed in a shoe and ignored. My best guess is that you need to strengthen your feet. Do you walk barefoot a lot? Have you tried exercises where you grab a towel with your toes, etc.? Do you stretch your feet? (see Yoga Toes)

I have worked really hard this winter to get my feet and core strong to lessen the effects of pounding. Thus far, it has made a huge difference. Core strength, foot strength, and stride efficiency can alleviate pounding and minimize foot pain. From my experience, ice baths and Epsom salt are both effective in keeping inflammation and aches to a minimum.
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