Dr. Berg's Foot Facts

Posts for tag: dynamic warm-ups

By Dr. Rion Berg
August 01, 2017
Category: Heel pain

Are you a woman who wears high heels during the day and runs after work to relieve stress and keep in shape? There are some specific things to be aware of to avoid injuries to your feet.

It's important to understand that when you wear high heels frequently, your calf muscles will tighten. Tight calf muscles can put you at greater risk for developing Achilles tendonitis or heel pain, a condition we call plantar fasciitis.

To prevent these injuries it's very important to do proper stretching after getting out of those heels. There are calf stretches you can do either before running or at home but these are often very short. The best thing to do is to incorporate the following combination of stretching programs to prevent injuries.

Dynamic warm-ups - spend at least five minutes walking briskly.  Then you can start doing dynamic warm-up stretches.

Longer stretching program - you'll also want to incorporate a 30-minute stretching program at home by wearing a splint (most often called a night splint) or using another device to maintain the stretch. I recommend wearing the splint during the day while watching TV or reading.

More information on running:
6 Ways for Running Moms to Prevent Foot Injuries
Painful Foot Conditions In Women Runners
Are Bunions Cramping Your Running Style?

Call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

For more information about heel pain in runners download our eBook, "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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