Fall Running: Injury Prevention Tips from Birchbark Publishing

Birchbark Publishing now offers the book 'Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis' to help prevent the common injuries plantar fasciitis and Achilles tendinitis in runners.

Denver, CO, September 29, 2009 --(PR.com)-- Marathons, 10Ks, and other running races done during autumn can be times for runners to set personal bests, but they can also be prime time for injuries to strike, mainly through overuse and repetitive stress. Correct stretching and strengthening can prevent most of these maladies however, according to Patrick Hafner, the author of 'Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis,' now available from Birchbark Publishing.

Plantar fasciitis and Achilles tendinitis lead the list of repetitive stress injuries endured by runners. Hafner himself has had bouts with both, and to recuperate from the injuries, compiled a comprehensive arsenal of motions, stretches, and strength building to prevent and alleviate these two lower leg and foot conditions. He now shares them in this collection of simple steps, which are designed for readers to do at home. No machines or gadgets are required, and the entire routine should only take a few minutes per day, he said.

Dropping temperatures and chilly breezes common in the fall add to the injury risk factor. "It takes longer for a runner or other exerciser to warm up, and the resulting stiff muscles and joints can cause additional strain on the connective tissue in the ankle, heel and foot," said Hafner. "This can contribute to the incidence of plantar fasciitis or Achilles tendinitis occurring." In addition, the cooler weather, with markedly less humidity in some locales, lets runners run faster and further than they could during the hot summer weather. Sometimes the athletes can exceed their limits consequently. "The long, fast runs are where proper flexibility and stability really become key," added Hafner.

'Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis' helps victims of plantar fasciitis combat the injury’s grueling effects, while requiring no medical or invasive treatments such as surgery, injections, or other medication. A widespread foot condition, plantar fasciitis is experienced at one time or another by up to 10% of the world’s population. Many experts believe that number may increase due to the rise in obesity and an aging population, two of the primary plantar fasciitis risk factors.

“'Injury Afoot' is the first book available to present such a multi-faceted, full-frontal assault on plantar fasciitis,” said Hafner. “There are many actions a person can take to alleviate the pain caused by plantar fasciitis; this book serves as a central resource as it contains all of those options in one place. What's more, the steps are safe and uncomplicated," he continued. "This saves a reader time and makes their recuperation journey easier.”

Plantar fasciitis sufferers often turn to grave measures such as corticosteroid injections and surgery, both considered risky and ineffective by many in the medical community. Hafner agrees with that view. “When the body is injured, it’s eager to heal itself. With a condition like plantar fasciitis, the body’s healing process basically needs as many odds as possible stacked in its favor, and it will take care of the rest. Without a scalpel, hypodermic needle, or a pill.” He continued, “This book will help a plantar fasciitis or Achilles tendinitis victim do just that. In 30 different ways.”

'Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis,' from Birchbark Publishing, is now available to the public nationwide through Barnes & Noble, and is being sold in the U.S., Canada, Japan, Germany, and the UK through Amazon.com.

About Author Patrick Hafner:
Patrick Hafner has been involved in fitness and conditioning for over 30 years. He competed for 15 years in wrestling sports, and has worked as a strength training adviser and judo instructor. As a runner, he has completed over 80 races. Patrick holds a B.S. in Kinesiology and Exercise Science from the University of Minnesota.

Birchbark Publishing
Patrick Hafner