Skip to main content

Preventative Foot Care

It is very important to have the proper support in your shoes and especially while pregnant, as many women experience plantar fascia strain due to the pregnancy weight gain. The plantar fascia or arch ligament is a band that runs from under the heel to the front of the foot. Symptoms are typically localized tenderness and pain over the plantar fascia. Wearing arch support in your shoes can prevent this strain, and also will help with the discomfort if it has occurred. It can ultimately prevent plantar fasciitis from developing, which is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot.

It is imperative to be treated for a proper shoe fitting, where your gait is assessed to determine if your ankle joint's motion has inversion and/or pronation in the arch, eversion and/or supination of the arch, or is neutral . Those of us who run are familiar with "stability shoes"- a running shoe with a built-in arch support which compensates for inversion and pronation. Stability shoes are a great investment to provide the necessary support for your arches while pregnant. If you already have been fitted for a stability shoe for your pre-pregnant gait, you may find you need a higher degree of stability shoe throughout the duration of your pregnancy. The highest level of stability are called "motion-control" support, which is effectively having an orthopedic support built into your shoe. Typically people with flat arches are fitted in motion control shoes, so it is sensible that if your plantar fascia is straining due to excessive weight, a motion control shoe can prevent injury. If you do have a custom orthopedic support NEVER wear them in a shoe with built-in stability, but rather in a "cushioning" or neutral shoe.

If you do suffer any plantar fascia pain, freeze a bottle of water and roll it under the arch of your foot. Remember elevation, ice, and rest! Get a foot assessment, ideally by your certified personal trainer. Barring that luxury, head to your nearest Running Room where staff are fully trained in gait assessments and shoe fittings.

Taking care of your feet is necessary, especially during pregnancy as we carry so much more weight. Typically exercise shoes should be fit 1/2 size larger than a regular shoe to allow for some swelling during exercise. You may find that while pregnant you fit a full size larger, for comfort as your feet swell due to the extra weight. I advise being fit for a new shoe during your second trimester, or the moment you feel any strain or discomfort in the arches of your feet. I also recommend replacing your shoes postpartum when you return to your exercise program, as your shoes will be stretched and strained from the weight of your pregnant body.



Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Day 3 Carb Flush- Ketosis

I am on Day 3 of my pre race carb flush. Here is my food plan for today:
Wednesday:
- Coffee & Banana
<--- Left was my mid day post client meal- chicken chunks, red cabbage and spinach in a white sauce, quinoa.

---> Right was my dinner- raw veggies with homemade mayo, bacon (mmmmm), 2 perogies, edamame.

Tonight I had 1/2 pear, cheddar cheese chunks and 3 thick crackers. O yes and this......

Sangria FTW! :)

I am wrapping up the 3rd and last day of my carb flush. Tomorrow I begin to replenish, Friday is the big homemade pasta dinner we have planned, then Saturday is bean salad and regular program pre-race day. I have completely avoided refined sugar even in my coffee (favouring extra milk over sugar). I will continue this until race day and beyond, now seemingly hyper-mindful of glycemic indexes and performance (from race day to every day!).

The Mississauga Half Marathon Clinic at the Winston Park Dr. Running Room store had its last clinic meet on Tuesday. I loved running with …

Challenges and Strategies with Bodybuilding

It's been 4 months of a solid push 1-2x week in the gym weights to max with my buddy. A few weeks ago I wrote this blog post on the challenges of recovering from the workouts. I am doing my best to keep up with demands of calories and rest to support this program. I am not suffering the extreme symptoms as I was a few weeks ago, although the post workout fatigue on the following day is pretty noticeable.


I have noticed some tendon soreness post workout. My elbows feel as if they have been struck- tender to the touch. I mentioned it to a body building client of mine and she suggested wrapping to provide support as the tendons strengthen with the muscle growth. The only way to make these big improvements is to push the envelope, but I want to train smart, as always! Here is my gimpy exhibition in the gym- wrapped and pushing hard.

I've been able to max at 100lbs once. 90lbs is my new consistent max, with increasing ROM. I tend to cheat to get the reps, and form nazi that I am …