When I was attending Podiatry School in Oakland, I had a neighbor we'll call Morris, who was a workaholic & a weekend warrior. During the week, Morris commuted into the city where he managed a clothing boutique business for at least 12 hours a day before commuting back home. His busy work schedule didn't allow him much time for a good workout during the week. But every Saturday morning, Morris would wake up early and literally bang out a half marathon on the trails in our neighborhood. It was like a super workout. With little time for physical exercise during the week, he more than made up for it on the weekend. My friend Morris is the perfect example of a weekend warrior.
While Morris is an incredible athlete, as a weekend warrior, he may be prone to what is known at Weekend Warrior's Plantar Fasciitis, among other issues. While plantar fasciitis affects about 10% of the U.S. population, the lifestyle of the weekend warrior lends itself to this condition because weekend warriors tend to do too much too quickly, which can put extra strain on muscles, and in particular the plantar fascia.
What is Weekend Warrior's Plantar Fasciitis?
Plantar fasciitis is most commonly recognized as “first-step-in-the-morning” pain or pain after long periods of inactivity. There are many conservative treatments for this problem, including icing, performing regular stretches, and wearing supportive shoes as we discussed in the first part of our Ode-to-Runners blog series. More advanced treatments include wearing orthotic devices, receiving injections available in our office, wearing nightsplints, & even surgery.
To avoid this condition, take your workouts slowly. My advice is to spread out your workouts, and avoid increasing your distance by more than 10% per week to reduce strain on your body and muscles. Stretch well, stay hydrated, and listen to what your body is telling you. If your feet are telling you that you are doing too much, take a break, slow your pace, or dial back your mileage.
If you are suffering from Weekend Warrior's Plantar Fasciitis, there is help available, and you need not suffer in pain. Check out our heel pain section here our website for more detailed information on causes, symptoms, and treatements, or make an appointment online with Dr. Jack Harvey in Manteca, CA or by calling 209-823-2700 today!