Plantar fasciitis occurs when you’ve over stretched the tendons on the bottom of your foot. This typically happens to distance runners, but anyone who plays sports that involve impact on the foot can run into this problem.
5 Steps to Healing Plantar Fasciitis
- The trick is to treat the causes of the problem, not the symptoms. Symptoms of plantar fasciitis are pain and swelling of the arch and heel, which can be fixed with ice and ibuprofen. The causes of plantar fasciitis are weak, unstretched feet and lower legs, foot problems and overuse, which need to be addressed.
- Take your workout down a notch. Reduce your running intensity and any other physical activity that is causing the pain to worsen or hang around.
- Buy a night splint online or at your local physical therapy store. You should sleep in it every night and use it during the day when you’re watching television or sitting at your desk. Try not to over stretch your foot when you go to bed – you’ll just become really uncomfortable and restless.
- Massage your foot by rolling a can of soup over you plantar a few times each day to loosen it up. You should do this when you first get out of bed in the morning – this is typically when most plantar fasciitis sufferers experience the worst pain. Walking on a tight plantar in the morning is really just counterproductive.
- Try and strengthen your calves and feet. Do calf raises at least once a day starting with 1 set of 20 reps and eventually moving up to 3-4 sets of 20 reps. Increase the strength in your foot by picking up and dropping a pen with your toes until your foot is tired and by walking on your toes for up to 2 minutes a few times each day.
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