I want to calculate estimated POWER in WATTS for rides without a power meter.

The Problem

You have a Garmin device without a power meter. Your training relies on Strava for analysis, but without power data, you're missing crucial insights about your effort levels and training zones. You want to add power data to your rides — but how?

This article walks through the journey of solving this problem, from initial attempts with complex FIT files to a clean, simple solution using TCX format and physics-based calculations.

The Initial Approach: FIT Files (The Hard Way)

The first instinct is to work with FIT files directly. After all, that's what Garmin uses, and that's what gets uploaded to Strava. So we tried it.

Why FIT Files Seemed Right

• FIT files are the native format for Garmin devices
• Strava accepts FIT files directly
• Garmin provides an SDK for reading/writing them

The Problems We Hit

1. SDK Compatibility Issues — The Garmin FIT SDK threw errors like "Field id: 15 is not defined for message device_info:23". These aren't bugs; they're version mismatches. Newer Garmin devices use fields the SDK doesn't recognize.
2. Binary Format Complexity — FIT files are binary, not text. Modifying them requires proper SDK calls, and one mistake corrupts the entire file.
3. Dependency Hell — Getting the right version of garmin-fit-sdk working with your Python environment is a rabbit hole.
4. Diminishing Returns — After spending hours troubleshooting SDK issues, we realized we were solving the wrong problem.

The Lesson

Just because a file format is "official" doesn't mean it's the easiest to work with.

The Solution: TCX Format (The Smart Way)

The breakthrough came when we realized: Garmin Connect can export activities as TCX files, and TCX is just text-based XML.

Why TCX is Better

1. Simple to Parse — Text-based XML, easy to read and modify with standard Python libraries. No external dependencies needed.
2. Native Power Support — TCX has built-in support for power data in the <ns3:Watts> element. No workarounds required.
3. Zero SDK Issues — You're working with standard XML, not proprietary binary formats.
4. Strava Accepts It — Upload TCX to Strava, and it displays power data alongside your existing metrics.
5. Minimal File Changes — The script only adds one line per trackpoint: <ns3:Watts>65</ns3:Watts>. Everything else stays untouched.

The Workflow

1. Export from Garmin Connect — Gear icon → "Export As" → TCX (2 minutes)
2. Run the Calculator — python tcx_power_simple.py activity.tcx (5 seconds)
3. Upload to Strava — Strava's upload tool → Done (2 minutes)

That's it. No SDKs, no dependencies, no headaches.

The Physics: How Power Calculation Works

Now that we've solved the where and how of storing power data, let's tackle the what — how do we calculate realistic power values?

The Physics Model

Cycling power is the energy needed to overcome three forces:

Power = (Gravity Force + Rolling Resistance + Aerodynamic Drag) × Velocity

1. Gravity (Climbing)

When you go uphill, you fight gravity. The steeper the hill, the more power required. Going downhill actually gives you energy (negative power).

• Calculated from: Altitude change + distance traveled
• Formula: m × g × sin(grade) × v

2. Rolling Resistance

Friction from your tires and drivetrain. It's relatively constant but increases slightly with weight.

• Typical value: ~5-10 watts at normal speeds
• Calculated from: Rider + bike weight, road surface type
• Formula: m × g × Crr × cos(grade) × v

3. Aerodynamic Drag

Wind resistance. This is the big one — it increases with velocity cubed (v³), so doubling your speed means 8× more drag power.

• Highly dependent on: Body position, bike geometry, frontal area
• Typical road bike: CdA = 0.28 m²
• Calculated from: Speed, aerodynamic coefficient
• Formula: 0.5 × ρ × CdA × v² × v

Data Required

Your TCX file contains everything needed:

• Speed — from GPS or speed sensor
• Altitude — from barometer or GPS
• Time — to calculate grade and intervals

That's it. From these three data points, we can calculate realistic power.

Accuracy: What to Expect

±10-20% vs. a real power meter

This is realistic because:

• Based on actual cycling physics
• Uses data from your device
• Accounts for your weight, height, bike type
• Good enough for training zone analysis

It's not accurate because:

•  Doesn't know about wind
•  Uses average rolling resistance
•  CdA is estimated (varies with position)
•  GPS elevation has inherent noise

Bottom line: Good enough for Strava. Not good enough to claim you could've beaten that KOM by 5 watts.

The Key Insight: Moving Averages

One challenge with the physics model is noise. GPS elevation data is inherently fuzzy — you might show climbing 2 meters in a single second due to sensor error, which the raw formula would interpret as a ridiculous grade.

The solution? 5-minute moving average.

What It Does

Instead of calculating power from single trackpoints (which are noisy), we:

1. Calculate instantaneous power for each point
2. Take the average of the last 300 seconds
3. Report that as the smoothed power

Why It Works

• Eliminates GPS noise (sensor errors average out)
• More realistic power curve (matches real power meters)
• Better for training analysis (you care about sustained efforts, not spikes)
• ±10-15% accuracy (noticeable improvement)

The Trade-off

You lose the ability to see sub-minute power spikes. But honestly, for an estimated power value, that's not a huge loss.

The Implementation: 255 Lines of Code

The final solution is lean and focused. Here's what it does:

python

# 1. Read TCX file (standard XML parsing)
# 2. Extract speed, altitude, time from each trackpoint
# 3. Calculate grade from altitude changes
# 4. Calculate instantaneous power using physics
# 5. Apply 5-minute moving average smoothing
# 6. Add <ns3:Watts> element to each trackpoint
# 7. Write modified TCX back to file

No FIT SDK. No external dependencies. Just Python's standard library and basic math.

Customization: Different Bikes, Different Riders

The calculator accepts parameters for different scenarios:

Rider Metrics

bash

python tcx_power_simple.py activity.tcx -w 82 -H 185

Weight matters more than height. A 10 kg difference changes power by ~25W at 25 km/h.

Bike Type (CdA Values)

bash

# Road bike (normal position): 0.28 (default)
# Road bike (drops): 0.25
# Triathlon/TT: 0.15
# Gravel: 0.30
# Mountain bike: 0.35

python tcx_power_simple.py gravel_ride.tcx -c 0.35

Aerodynamics dominate at higher speeds. The right CdA value can change results by ±30%.

When This Works, When It Doesn't

This Works For

• Training zone analysis ("Was I in Zone 3?")
• Fitness progression ("Am I getting stronger?")
• Effort comparison ("How hard was this compared to last week?")
• Strava data enrichment (better analysis tools)
• Indoor trainer rides (most accurate — less GPS noise)

 This Doesn't Work For

• Precision power meter replacement ("I did exactly 250W")
• FTP testing ("My FTP is X watts")
• Equipment comparisons ("Bike B is faster")
• Race analysis ("I could've won")

In short: It's great for personal training analysis. It's not great for scientific claims.

The Bigger Picture: Tools vs. Reality

This journey illustrates an important principle in software: the best solution isn't always the most official one.

We started with Garmin's "official" FIT format and ran into a wall of complexity. We pivoted to a simpler, text-based format and everything fell into place.

This is a common pattern:

• Official = Powerful but complex
• Simple = Limited but usable
• Often, "good enough" beats "perfect"

How to Get Started

What You Need

1. A Garmin device (any model, with or without power meter)
2. Python 3.7+ installed
3. About 10 minutes total time per ride

The Steps

bash

# 1. Download the script
# (tcx_power_simple.py — 255 lines)

# 2. Export your activity as TCX from Garmin Connect
# (Gear → Export As → TCX)

# 3. Run the calculator
python tcx_power_simple.py activity.tcx -w <your_weight> -H <your_height>

# 4. Upload to Strava
# (https://www.strava.com/upload/select)

Weekly Workflow

For ~1 ride per week:

1. Download from Garmin Connect (2 min)
2. Run script (5 sec)
3. Upload to Strava (2 min)

Total: ~5 minutes per ride.

Conclusion

Adding calculated power to Strava isn't as complicated as it seems. You don't need complex SDKs or proprietary tools. You just need:

1. A simple file format (TCX, not FIT)
2. Physics equations (high school level)
3. Moving average smoothing (data science 101)
4. Python's standard library (no dependencies)

The result? Realistic power data on Strava for training analysis, without the headaches of working with binary formats and incompatible SDKs.

Your Garmin device may not have a power meter, but now your activities can have power data anyway. That's good enough for Strava — and more importantly, it's good enough for improving your training.

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References & Further Reading

• Cycling Physics: Jules and James — "Speed vs Power in Zwift" (Blog)
• Garmin Formats: Understanding TCX vs GPX vs FIT
• Strava Power Analysis: Using power data for training zones and analysis
• The Code: Available on GitHub ([link to your repo if published])

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Final Thoughts

If you're a cyclist without a power meter, don't feel left out. With the right approach, you can add realistic power estimates to your training data. It's not as accurate as a $800+ power meter, but it's accurate enough to improve your training.

And sometimes, that's all that matters.

Happy riding. 

Mastering Your Trek: The Ultimate Carbon Maintenance Guide

 Owning a high-performance carbon fiber machine like the Trek Domane or Madone is a dream, but the advanced tech—like IsoSpeed decouplers and integrated cockpits—requires specific attention. Whether you are smoothing out cobbles on a Domane or chasing aero gains on a Madone, keeping your 2016–2026 model in peak condition is essential for safety and longevity.

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1. The Pre-Ride Checklist (The "ABC" Plus)

Perform this 60-second check before every single ride to ensure your carbon frame stays intact and your ride stays smooth.

• A - Air: Check tire pressure. Carbon rims are sensitive; running too low can cause rim damage on impacts.

• B - Brakes: Squeeze both levers to ensure they engage before hitting the bars. Inspect disc rotors or rim surfaces for debris.

• C - Chain & Cables: Spin the cranks backward. Listen for squeaks (needs lube) or grinding.

• The "Carbon Drop": Lift the bike 2–3 inches and let it drop. Listen for rattles. On a Trek, a "clunk" often indicates a loose IsoSpeed bolt or headset.

• Cockpit Check: Twist the handlebars and saddle. If they move, do not ride. Carbon components require precise torque to prevent "slipping vs. snapping."

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2. Maintenance Schedule: By the Miles

Trek models with IsoSpeed and integrated routing need more than just a drivetrain wipe-down.

Frequency	Task	Focus Area
Every Ride	Clean/Lube Drivetrain	Keep the chain quiet to prevent "shark-finning" your gears.
Monthly	Detailed Frame Inspection	Inspect the bottom bracket area and fork for hairline cracks.
Every 25–50 hrs	IsoSpeed Service	Check torque on the decoupler bolts (crucial for Domane/Madone).
6 Months	Deep Clean & Bolt Check	Degrease the drivetrain; re-torque every bolt to Trek factory specs.
Yearly	Pro Overhaul	Replace cables/housing and service the bottom bracket bearings.

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3. The Home Mechanic’s Tool Kit

Working on a modern Trek requires more than a rusty adjustable wrench. To protect your OCLV Carbon, you need precision.

• Torque Wrench (3–15Nm): Non-negotiable. Almost every bolt on a Madone or Domane has a specific "Nm" rating printed on it. Over-tightening will crack the carbon.

• Hex & Torx Key Set: High-quality 2mm through 8mm hex keys and a T25 Torx.

• Chain Wear Indicator: Carbon chainrings are expensive. Replace your chain at 0.5% wear to save your cassette.

• Carbon Assembly Paste: Unlike grease, this provides friction so you can use less torque on seatposts and handlebars.

• Bike Stand: Specifically one that clamps the seatpost (carefully!) or supports the BB to avoid crushing frame tubes.

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4. Video Tutorials: Mastering the Difficult Tasks

Some tasks on Trek's flagship bikes are notoriously tricky. Here are the best visual guides:

Adjusting/Servicing Rear IsoSpeed

The heart of the Domane’s comfort. If it creaks or feels loose, this is the fix.

Watch: How to Adjust Trek Rear IsoSpeed

Internal Cable Routing (Integrated Cockpits)

The Madone's hidden cables look great but are a nightmare to swap. This guide helps navigate the "mouse holes."

Watch: Trek Road Internal Routing Guide

Full Drivetrain Deep Clean

Essential for high-end electronic shifting (Di2/eTap) often found on these models.

Watch: Pro-Level Bike Wash & Drivetrain Service

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Sources & Technical Documentation:

• Trek Official Maintenance Chart

• Trek Domane/Madone Service Manuals

• Trek Bikes: Pre-Ride Safety Basics

Ride hard, stay clean, and always trust the torque wrench!

Male offspring of endurance-trained fathers had higher VO2max

Peter Attia shared this recently in his Research Worth Sharing.  And I thought it would be worth sharing here also

Paternal exercise confers endurance capacity to offspring through sperm microRNAs

Why we are interested: We’ve spent a lot of time discussing the benefits of cardiorespiratory fitness for individual longevity. This animal study extends that idea by suggesting that endurance training in fathers can confer fitness advantages to male offspring—even when those offspring never exercise themselves.1 Central to this work is PGC-1α, a transcriptional coactivator widely regarded as the “master regulator” of mitochondrial biogenesis and oxidative metabolism, and a molecule long linked to endurance adaptations.

What they showed: The authors showed that male offspring of endurance-trained fathers had higher VO2max, lower lactate accumulation during exercise, and could achieve a higher maximal running speed before exhaustion compared to the offspring of sedentary fathers. The benefit seen in the offspring occurred without changes in traditional cardiac remodeling measures such as heart size or the amount of blood leaving the heart. Instead, adaptations were muscle-specific: offspring displayed a shift toward more oxidative fibers and away from glycolytic fibers in the calf muscle. 

They then showed that many of these same benefits could be passed on by sedentary fathers who had exercise-like physiology because of a transgene that overexpressed PGC-1α in muscle. The sedentary offspring of such mice that did not inherit the transgene still benefitted from their fathers’ physiology, showing greater endurance, cardiorespiratory fitness, and other parameters similar to exercise-trained animals, suggesting that PGC-1α might play a key role in the father-to-pup benefits of exercise.

The authors traced this intergenerational signal to small RNAs carried in sperm. Transferring sperm small RNAs from trained fathers into wild-type embryos was sufficient to reproduce the endurance phenotype in offspring, indicating a causal role for these molecules. Endurance exercise and muscle-specific PGC-1α activation both remodeled sperm microRNA profiles, but these changes did not persist beyond one generation. Finally, several of the exercise-responsive sperm microRNAs identified in mice were also altered in sperm from endurance-trained humans compared with untrained individuals, strengthening the case that the epigenetic mechanisms described here extend beyond a single species.

Together, these findings offer yet another reason to prioritize endurance training—not only for personal health and longevity, but for its potential to influence the metabolic fitness of the next generation.

doi: 10.1016/j.cmet.2025.09.003 

The "Tight Calf" Trap: A Guide to Running and Cycling Longevity

1. Introduction: The Silent Performance Killer

In the high-stakes world of endurance sports, your calves are the shock absorbers of a high-performance car. When they are functioning perfectly, they soak up the road and propel you forward; when they seize up, the entire frame—your shins, feet, and knees—takes the hit. Calf tightness is rarely just a "tight muscle"—it is often the first domino to fall in a cascading series of overuse injuries, from the nagging ache of shin splints to the season-ending catastrophe of a stress fracture.

To keep your training block on track, you must respect the two workhorses living in your lower leg. First, the Gastrocnemius, that visible, heart-shaped power muscle that provides the "snap" in your stride. Tucked beneath it is the Soleus, the deeper, endurance-oriented engine that handles the relentless, low-grade load of long miles. While the Gastrocnemius gets the glory on a podium, the Soleus is the muscle that actually gets you to the finish line.

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2. The Culprits: Why Your Calves are Screaming

Treating a symptom without identifying the root cause is strategically inferior to understanding the "Why." If your calves are constantly screaming, it’s not because they’re "angry"—it’s because they are being bullied by your mechanics.

Evaluating the "Why" for Runners

• Overuse (The "Too Much, Too Soon" Trap): Your tissues need time to adapt. Increasing distance and intensity simultaneously is the fastest way to turn a muscle into a knot.
• Muscle Imbalances: Weakness is frequently disguised as tightness. If your glutes are "asleep," your calves have to moonlight as stabilizers, a job they aren't equipped for.
• Improper Footwear & The Windlass Mechanism: Many "fashion-first" running shoes feature an aggressive "toe spring"—a curve that holds your big toe in constant extension. This messes with the Windlass Mechanism, a biomechanical wind-up that stabilizes your foot arch. When this is disrupted, your calves must work overtime to compensate for a foot that has become a "floppy lever."

Evaluating the "Why" for Cyclists For the cyclist, the interaction between the saddle, shoe, and pedal dictates whether you’re a power-house or a ticking injury clock.

Factor	Impact on Calf Health	Strategic Insight
Cleat Position	A forefoot-biased cleat (too far forward) creates a long, unstable lever.	Forces the Gastrocnemius to work as a stabilizer rather than a power generator, leading to premature fatigue and "dead quads."
Saddle Height	Missing the "109% of inseam" rule creates inefficient joint angles.	A seat that is too high forces excessive plantar flexion. Research by Rich Moss shows that improper height causes the Rectus Femoris (your primary power muscle) to lose activation, forcing the Gastrocnemius to overcompensate.

When these biomechanical stressors are ignored, you aren't just losing efficiency—you are inviting a "cracking" point where the muscle architecture simply cannot sustain the load.

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3. Stop Stretching Your Weakness: The Paradigm Shift

The most common mistake I see in my clinic is the athlete who tries to stretch their way out of a strength problem. We need a fundamental shift: Tight calves are almost always weak calves.

When a muscle cannot handle the load you are placing upon it, it "seizes up" as a protective mechanism. It’s the body’s way of putting a temporary splint on a failing structure. Stretching a weak, overworked muscle that is already crying for help can actually exacerbate the issue, lengthening your time on the sidelines. If you are stretching every day but the tightness returns within an hour, your body isn't asking for flexibility—it’s asking for capacity. To build a bulletproof lower leg, we must stop bailing and start reinforcing.

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4. The Treatment Toolkit: From First Aid to Foam Rolling

Strategic timing is everything. If you treat a fresh tear with aggressive massage, you’re just pouring gasoline on a fire.

The 48-Hour Protocol In the first two days after a "ping" or significant tightening, follow the R.I.C.E. method. More importantly, stay off the "Naughty List" of muscle-bleeding triggers:

• No Alcohol: It thins the blood and increases swelling.
• No Deep Tissue Massage/Dry Needling: In the first 48 hours, the muscle is fragile; aggressive work increases internal muscle bleeding.
• No Anti-Inflammatories (NSAIDs): These can actually hinder the early stages of the natural healing cascade.

Self-Myofascial Release (SMR)

• The "Foam Roll Sit": This is a gem I use with lazy athletes (and I include myself there). My friend and colleague Brad Beer (POGO Physio) "stumbled" on this because he was too tired for traditional rolling. Simply place the roller behind your knees and gently sit back on your heels. Rock your weight side-to-side for 1–2 minutes. It targets the deep Soleus while providing a rare stretch for the front of the ankles.
• Standard Rolling: Use slow, controlled motions from the ankle to the knee. If you find a "hot spot," pause for 30 seconds and breathe.

Dynamic vs. Static Stretching | Type | When to Use | Purpose | | :--- | :--- | :--- | | Dynamic | Pre-workout / Warm-up | Use wall-facing knee drives to pump blood into the tissue. | | Static | Post-workout / Cool-down | Maintain long-term range of motion once the tissue is warm. Warning: If you suspect a muscle tear, static stretching is "naughty" and should be avoided. |

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5. The Prevention Blueprint: Building Resilient Legs

If you want to avoid "Difficulty Walking" red flags, you need a pre-hab routine that values consistency over hacks.

The Strength Mandate

• Single Leg Calf Raises: This is the non-negotiable gold standard. Perform these with a 3-second tempo per rep (slow and controlled). Crucial Form Tip: Push through your first and second toes rather than rolling to the outside of the foot.
  • Goal: Progress to 50 continuous reps per leg. If you’re running half-marathons or longer, this is your entry-level requirement for durability.
• Soleus Wall Squats: Focus on the deep engine. Hold a wall squat with the knees bent and heels slightly raised for 45 seconds.

The Cycling Fix Adopt the "15-20mm Rearward Cleat Rule." Positioning your cleats behind the ball of the foot (1st MTP joint) increases stability and recruits the powerful posterior chain (glutes and hamstrings), taking the heat off your calves. Finally, choose function over fashion regarding your shoes. Ensure the "last" (the shape of the shoe) matches your foot; narrow, tapered shoes skew alignment and create the very hotspots that lead to muscle seizure.

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6. Conclusion: When to Call in the Pros

Self-care is the foundation of endurance longevity, but wisdom is knowing when you’re out of your depth. If you see significant swelling, bruising (the sign of a real tear), or find yourself unable to bear weight, put down the foam roller and call a professional.

Sources and Further Reading

• City Baths Spinal & Sports Medicine
• POGO Physio Gold Coast - Brad Beer
• Foundation Bike Fit - Mat Walton
• Steve Hogg Bike Fitting
• Empower U Physical Therapy
• Rich Moss - Biometric Data in Cycling

Pro-Tip: Consistency trumps intensity every single time. Five minutes of heavy calf raises three times a week is worth more than a panicked hour of stretching the night before a race. Stay strong, stay smart, and keep moving.

Two Silo Winery Multiple Sclerosis Fundraiser Event and 5K!

 I plan on running the Two Silo Winery 5K Fundraiser event for Multiple Sclerosis.

Quick Details

• Duration: 6 Hours
• Ages: 21+

Multiple Sclerosis Fundraiser Event and 5K!

Join us for our 3rd annual Two Brothers MS Fundraising event on Saturday, May 2nd, from 12 PM- 5 PM!

Dash for a Cure 5k Walk and Run through the Vines! 11 AM check-in, 12 PM start

Event for a Cure ticket includes a complimentary wine tasting experience, food, and live music from Ryan Sullivan from 2-5! Our winemaker has selected one of his Two Silo artisan-crafted wines for purchase to help fight MS.

Unable to join us? Donate directly here.

https://twosilowinery.com/two-silo-winery-multiple-sclerosis-fundraiser-party/ 

Performance Coach David Joyce on a Better Framework for Injury Rehabilitation

Performance Coach David Joyce on a Better Framework for Injury Rehabilitation:
For decades, runners have always had a singular goal when it comes to injury rehabilitation: “fix” the injury. But what if we’ve been wrong about this goal?

Endurance athletes and physical therapists have an interesting relationship. We runners love…
The post Performance Coach David Joyce on a Better Framework for Injury Rehabilitation appeared first on Strength Running.

Attachments:

SRP_140.mp3

Plantar Fasciitis – Symptoms, Causes and Treatment (by a Medical Doctor)

PlantarFasciitis – Symptoms, Causes and Treatment (by a Medical Doctor)

Plantar fasciitis is one of the most common causes of heel pain in many individuals around the world. It is commonly seen in runners.

Plantar Fasciitis – Symptoms, Causes and Treatment (by a Medical Doctor)

What is Plantar fasciitis?

Plantar fasciitis is a painful condition which occurs due to inflammation of your plantar fascia.

Plantar fascia is the thick band of tissue that runs across the bottom of your foot connecting your heel bone to the toes.

Your plantar fascia is like a bowstring which supports the arch of your foot.

It absorbs shock when you walk. This bowstring can get inflamed due to too much tension, leading to plantar fasciitis.

How do I know if I have Plantar fasciitis?

Plantar fasciitis can lead to stabbing pain once you wake up and walk in the morning. The pain is typically felt in the bottom of your foot near the heel. Pain is worst when you take the first steps once you wake up.

When you continue to walk, your pain may reduce, but it can return after long periods of standing or when you get up after sitting for some time. Heel pain worsen after exercise, but not during the exercise. If you suffer from these symptoms, you are probably suffering from Plantar fasciitis.

There are certain complications which can arise from plantar fasciitis. Ignoring it may give rise to chronic heel pain which hinders regular activities. If you change the way you walk, in order to relieve your pain, it can lead to many hip, back, knee and foot problems in future.

What are the causes of Plantar fasciitis?

Cause remain unclear in many patients with Plantar fasciitis. If the stress or tension on your plantar fascia is too much, small tears can occur.

If stretching and tearing occur repeatedly, it can irritate your plantar fascia causing inflammation.

There are some factors which can increase your risk of developing Plantar fasciitis;

Your age – Plantar fasciitis is more common in 40 – 60-year age group.

Obesity or over weight individuals – excess weight can put extra tension on your plantar fascia.

Mechanics of your foot – If you have flat feet or a high arch or if you have an abnormal walking pattern, the weight distribution can be affected. This can put added tension on your plantar fascia leading to inflammation.

Certain exercises – Activities such as long-distance running, aerobic dances/ Zumba and ballet dancing, put a lot of tension on your heel and plantar fascia.

Certain occupations – teachers, factory workers and those who spend most of their time standing and walking on hard surfaces, can damage the plantar fascia causing tears.

How is Plantar fasciitis diagnosed?

Diagnosis is done based on your history and physical examination. Your doctor will assess the severity of pain and areas of tenderness. Imaging tests like X-Ray or MRI may be ordered to exclude certain conditions like fractures causing pain.

Sometimes plantar fasciitis may associate with a bone spur sticking out from your heel bone, which can be seen from X-Ray, but most of the time, it is not the reason for your heel pain.

What is the best treatment for Plantar fasciitis?

There are many therapeutic options for plantar fasciitis. However, first line treatment would be trying medications. Pain relievers such as Naproxen (Aleve) and Ibuprofen (Advil) will help to ease the pain and inflammation caused by plantar fasciitis.

You can combine the oral medications with stretching and strengthening exercises.

Physical therapy – Your physical therapist can teach you several exercises to stretch your plantar fascia and Achilles tendon along with strengthening the muscles of your lower leg and foot.

Special devices can be used to relieve symptoms, such as:

Night splints – a splint can be worn to stretch your calf muscles and the arch of your foot while sleeping. The splint will hold your plantar fascia and the Achilles tendon in a lengthened position overnight, while it promotes stretching.

Sometimes athletic taping can be applied to support the bottom of your feet.

Orthotics – custom-fitted arch supports may be prescribed by your doctor to help even distribution of pressure to your feet.

Usually these conservative measures will help to relive symptoms of plantar fasciitis. However, for some of you, these measures may not work. Then your doctor will possibly recommend:

Steroid injections – Temporary pain relief can be provided by injecting steroids to the tender area. However, these should not be given too often as steroids can weaken your plantar fascia causing it to rupture.

Platelet rich plasma (PRP) injections – PRP which is obtained from your own blood can be injected to the tender region using ultra sound imaging. PRP promotes tissue healing.

Extra corporeal shockwave therapy – Sound waves will be directed to the tender area to stimulate healing.

Ultrasonic tissue repair – A needle like probe will be guarded into the damaged plantar fascia by using ultra sound imaging. The probe tip vibrates rapidly due to ultra sound energy which breaks the damaged tissue. It is then suctioned out.

Surgery – Surgery is the last option if your pain is severe and does not respond to other treatments. The plantar fascia will be detached from your heel bone. It can be done through a small incision with local anesthesia or as an open procedure.

How long does it take for plantar fasciitis to go away?

Most people recover in several months with conservative treatment, which includes resting, stretching and keeping ice packs over the painful region.

What is the best exercise for Plantar fasciitis?

Best exercises for plantar fasciitis include stretching of your plantar fascia, Achilles tendon and calf muscles regularly.

Never walk bare foot as it can worsen the symptoms.

Avoid activities that put a lot of tension on your plantar fascia such as long distance running and aerobic dances. Instead try low impact sports like swimming or bicycling. Even walking and jogging for long periods might worsen your symptoms.

What are the best shoes for plantar fasciitis?

Choose supportive shoes and shoes with a low to moderate heel, thick sole with good arch support. Extra cushioning in your shoe will help ease the pain. You can get your shoes custom made by fitted arch supports. This can help even distribution of pressure to your feet while walking and standing for long periods. Custom- fitted arch supports take your foot mechanics into consideration that helps to relive symptoms.

Avoid wearing worn-out athletic shoes, as they will not adequately support or cushion your feet while running. Replace your old athletic shoes before they are worn out.

Select shoes with shock absorbing pod cushions and curving insoles which gives good arch and heel support. It needs extra rigidity in the sole and cushioning in the mid foot to prevent impact on your heel.

The shoe that has a thick midsole or rocker bottom is the ideal shoe. In addition to comfort, you should choose a shoe that provides the least impact when your foot strikes on a hard surface.

Can you run with plantar fasciitis?

Running, especially long- distance running puts excessive stress and tension on your plantar fascia. This can cause further tears or even rupture if you are not careful. Therefore, if you have symptoms of plantar fasciitis, it is better to avoid running.

If you are an individual who desires to run daily, you can potentially continue to run with plantar fasciitis as long as your pain is mild (if the pain score remains below 5, on a scale from 0 to 10) and settles the next day.

Many runners continue to run with symptoms however, if your pain continues to worsen stop and rest.

The final advice is if you really want to run, run with caution. As running with plantar fasciitis has not been studied widely, we cannot ensure that there won’t be any long- term complications.

References:

https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851

https://www.kinetic-revolution.com/can-you-run-with-plantar-fasciitis/

https://www.healthline.com/health/best-shoes-for-plantar-fasciitis#what-to-look-for

by Coach P. Hoyal, NAIA Track & Field All American

Dr. Sharmila Samaranayake

By Dr. Sharmila Samaranayake

Dr. Sharmila Samaranayake (MBBS, DCH) passed with honors from Medical faculty of Colombo, along with post graduate qualifications of Diploma in Child Health and Diploma in Child psychology. She is a Medical officer attached to National hospital of Sri Lanka. Dr. Sharmila is an experienced freelancer and has many publications in many Sri Lankan magazines and Newspapers related to Health, fitness and beauty.