Tag: pain

The Pain Threshold: When Do I Slow Down, Stop, or Keep Going?

By: Dr. Stephanie Duffey • Dec 04, 2019

 

As a physical therapist, I’m often asked the question, “How do I know when I need to slow down, stop, or keep going?” It’s a valid question, and one that many people struggle to identify. It’s challenging to interpret what you’re feeling in your body, when you can push harder, and when you need to scale back. So, to keep things simple, I came up with a little something I like to call the stoplight method. Let’s break it down.

Green Light: When you’re operating at the green light level, you’re able to exercise with no aches and pains and you may even be looking for ways to intensify your workouts. If you’re a runner, you’d be able to maintain the current pace or distance that you’re following with no discomfort. This is where you want to be (but I know this isn’t always possible or realistic).

What to do: Maintain what you’re doing, or experiment with advancing to the next level. For runners, this means working toward a faster pace or increasing your mileage.

Yellow Light: Signs to look for if you’re approaching the yellow light include light soreness or achiness that persists for more than 24 hours after your run, a small limp when running (but not when walking), and slight swelling of your joints after a run.

What to do: Slow down a bit—this is your body telling you to back-off. Take a rest day and re-evaluate how you’re feeling. Try to recognize patterns. For example, maybe your knees start to hurt when it’s time to get new running shoes, so take a trip to the shoe store! Listen to your body and take action if there’s a behavior you need to change to feel better and enhance your performance.

Red Light: If you’re approaching the red light, you’re experiencing very sharp pain that stops you in your tracks. The pain is debilitating and you are unable to walk without a limp. You may be experiencing intense swelling in your joints and intense discomfort that doesn’t subside after 24 hours.

What to do: It’s time to consult an expert. You may be at risk of a stress fracture or other serious injury. While it’s challenging to seek help and cease physical activity, it’s important to be seen by an expert early, so your injury doesn’t intensify. You may also be able to recover more quickly if you get help for the problem earlier rather than later.

I hope my simple stoplight method helps you identify how to deal with the pain you may be experiencing in your body and the action steps you need to take to feel better.

Need help from an expert? Let’s chat!

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Plantar Fasciitis: What the Heel?

By: Dr. Stephanie Duffey • Mar 02, 2020

 

​If you’re dealing with plantar fasciitis, you know how stubborn and tricky this ailment can be! In this post, I’ll break down the root causes and share my tips for managing the discomfort and eliminating the problem for good.

WHAT IS PLANTAR FASCIITIS?

​You have a thick band of tissue called the plantar fascia, which stretches from the bottom part of the heel to the toes. This tissue is designed to give your foot extra stability, but sometimes it can get irritated. You may notice sharp and intense heel pain in one or both of your feet when you get up in the morning, or when you stand up and walk after sitting for a while. These are common signs that you may be experiencing plantar fasciitis.

WHAT’S THE CAUSE?

​The pain you’re experiencing is the result of irritation in the plantar fascia. But what’s causing this irritation? Likely, you have other areas in your body that are too tight, too loose, or too weak. This could be another area in the foot, leg, or even the core. Finding out why you’re experiencing this discomfort is the most challenging part and allows me as a physical therapist to play detective. It’s always my goal to get at the root cause of the issue to keep people out of pain long-term.

WHAT CAN YOU DO?

Other than identifying what caused the irritation in the first place, here are some of my other tips for managing plantar fasciitis:

  • Get a frozen plastic water bottle, freeze it, and roll your foot on it using moderate pressure a few times a day. This loosens the tissue and the ice cuts inflammation. You can also use a tennis or lacrosse ball.
  • Stretch your calves with the knee straight and then bent, or use a foam roller. Tightness and trigger points in the calf can be a contributing factor and refer pain to the heel so it’s extra important to stretch this area.
  • Stretch the plantar fascia by crossing the ankle over your knee and pulling your toes backward. This is a great way to loosen up the bottom of your foot
  • Get a supportive, pronation-control shoe. Plantar fasciitis pain can come from excessive or quick pronation. Find a shoe that works for you and use inserts as a secondary supplement.
  • Try a night splint or sock that pulls the toes up to give a long duration stretch while you sleep. This can be uncomfortable so I recommend you build your way up. Start with a few hours and gradually work up to the whole night. It usually takes about 3 months to get the full benefit.
If you’re suffering from plantar fasciitis, my biggest piece of advice is to do something ASAP. The longer it’s irritated, the longer it takes to treat and calm down. Need help from an expert? Let’s chat!
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