Are your first steps in the morning plagued with stabbing foot pains?
You walk around a bit - get ready for work, and the pain somewhat decreases. If this sounds like you, the most likely culprit is plantar fasciitis.
Plantar fasciitis is the inflammation of the plantar fascia - a connective tissue that connects the heel bone to the toes, supporting the arch of the foot. It often works to absorb the shock and impact that the arch is placed under on a regular basis. However, repeated stress causes small tears in the plantar fascia. Without proper treatment or rest, plantar fasciitis develops.
Eventually, it can become a chronic and irritating condition that you just can’t seem to shake. But, here is the thing: You can overcome plantar fasciitis - even when it is a chronic and nagging condition. We’ve got a few pointers! Let’s get to it.
Fixing Your Plantar Fasciitis
Plantar fasciitis may develop from activities such as running, jumping, and dance. If this is the case, rest is best. Stretching and other exercises that we explore below may also help.
Other causes include improper foot mechanics, inappropriate footwear, and excess weight. Unsupported footwear combined with standing for long periods can irritate the plantar fascia. In this scenario, rest and investing in proper shoes can help alleviate the issue. Foot mechanic problems, such as flat feet, may benefit from orthotic inserts - which you frequently need a prescription for and a professional, such as a physical therapist, to do a foot mold.
In almost all cases, stretching can benefit those suffering from plantar fascia. The following stretches and exercises can be performed 2-3 times per day. In addition, an ice pack applied with a wet cloth to the area for 15 minutes at a time can relieve the pain.
The Plantar Fascia Stretch
- Cross your affected foot over top of your opposite thigh.
- Use your hands to pull your foot up. You should feel a gentle stretch.
- If there is pain, ease off.
- Hold for 20-30 seconds.
The Calf Stretch
- Lie face up on a bed or a comfortable surface.
- Wrap a towel under your foot. Hold the ends of the towel in each hand.
- Keeping your knee fairly straight (but not locked), pull back on the towel.
- You should feel a gentle stretch in your calf.
- Hold here for 20-30 seconds.
The Frozen Water Bottle Roll
- Place a water bottle in the freezer. Wait until the water is frozen in the bottle. If you prefer not to wait, you can use a tennis ball or something similar for this exercise.
- Place the water bottle under your foot. Put moderate pressure on the water bottle.
- Roll in back and forth.
- Do this for about 1 minute. If the frozen water bottle becomes uncomfortable, stop or again, use another object.
Other things you can do? If excess weight is a problem, losing weight can help relieve your chronic plantar fasciitis problems. Make sure to always wear appropriate footwear for the activity you are performing. For example, if you are running long distances, invest in a solid pair of long-distance running shoes. These provide the proper amount of support for this activity. If the issue was caused by repetitive activity, rest and change your activity to a lower-impact option for the time being.
Our foot rocker product can also help you overcome plantar fasciitis. It can help you stretch out the plantar fascia, as well as improve your mobility.
Don’t let plantar fasciitis get you down! If the pain persists, it’s always a good idea to book a visit with your family doctor or physical therapist. Get back to feeling your best. Achieve each and every fitness goal you set, without the worry of nagging heel pain.