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Plantar Fasciitis and Achilles Tendinitis Prevented with a Stretch and Strengthen Routine: a Comprehensive Guide by Birchbark Publishing

The book "Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis" helps prevent the common injuries plantar fasciitis and Achilles tendinitis during winter exercise.

Minneapolis, MN, January 06, 2011 --( During the winter months, indoor and outdoor walking and running, as well as exercise routines and fitness classes, can maintain strength and control weight. But they can also be prime reasons for injuries to strike. The primary injury risk comes from overuse and repetitive stress, and the main culprits are plantar fasciitis and Achilles tendinitis, injuries of the foot and heel. 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.”

Hafner himself has had bouts with both plantar fasciitis and Achilles tendinitis, and to recuperate from the injuries, compiled a comprehensive arsenal of strength-building motions and stretches to prevent and alleviate these two conditions of the foot and heel. 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 winter add to the injury risk factor. "It takes longer for an 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." In addition, from January onward many people set fitness goals and work hard to achieve them – sometimes harder than they’re ready for. Exercisers can exceed their limits consequently. "The longer and/or harder sessions are where proper flexibility and stability really become key to prevent plantar fasciitis," added Hafner.

“'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. And most modalities used to relieve and rectify plantar fasciitis will address Achilles tendinitis as well.”

“Injury Afoot: 30 Things You Can Do to Relieve Heel Pain and Speed Healing of Plantar Fasciitis” 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

About Patrick Hafner:
Patrick Hafner has been involved in fitness and conditioning for over 30 years. As a hiking enthusiast, he has explored trails all over North America and Europe. As a runner, he has completed over 80 races. Patrick holds a B.S. in Kinesiology and Exercise Science from the University of Minnesota, and is also the author of the book “The Ounces Countdown Weight Loss Approach.”

Patrick Hafner
hafner.p@gmail dot com

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Birchbark Publishing
Patrick Hafner

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