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Podiatrist - Washington
853 Jefferson Ave
Washington, PA 15301
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By Dr. Philip Pinsker
February 20, 2014
Category: Heel Problems

Do you love to be active and have a sense of adventure? Grab a partner who has those same passions and check out the Two Below Duo Adventure Race happening in Pittsburgh, PA on February 22-23, 2014. This three-stage event involves a biathlon, nighttime navigation and a run-bike-run in the final leg. Be prepared with the right gear and avoid running injuries with the right exercises and warm-up.

For those who are regularly active, heel pain usually stems from plantar fasciitis or Achilles tendonitis—both of which are common running injuries. These are overuse issues that develop over time as pressure and stress is put on your foot. The best way to prevent heel pain is to be proactive in your downtime by doing some good stretching exercises.

Start with a toe stretch. It is easy and will improve your balance and the way your foot functions as you run. Place a rubber band around your toes and spread them apart, hold for five seconds. Increase resistance by doubling up the band. Do this ten times on both feet.

Second, sit in a chair with one foot crossed over on top of the other knee. Grab your toes and gently pull them back to stretch your arch and the plantar fascia. Hold for ten seconds and repeat ten times before switching feet.

Next, count for one minute while you walk on your toes and then repeat one minute walking on your heels.

Last, stand on the edge of a step and lift your heels up into a calf raise. Then slowly lower the heels, one foot at a time, below the step and back up. Repeat the whole process ten times with both feet.

We know how even a little bit of foot pain can interfere with being active, and we are here to help you. Contact Dr. Philip Pinsker if you are struggling with heel pain—call our Washington, PA office at (724) 225-7410 today for an appointment

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