This by far is the most common injury my running and walking clients ask about. My husband and kids also have flat feet and plantar fasciitis commonly goes along with that.
Symptoms of Plantar Faciitis:
If this sounds all too familiar, seek out a doctor’s advice. If it is confirmed to be plantar fasciitis there are a number of things you can do at home to speed recovery and reduce reoccurrences.
No flip flops
I know, it’s no fun at all. Flip flops do not provide support and make the arches work extra. Forgot walking barefoot too. Choose shoes that provide arch support and cushion…athletic shoes are best. If you are a runner or long distance walker it is well worth having your local running store watch you walk and fit you in the proper shoe. Even after you recover limit flip flops and bare feet as much as possible.
After exercise be sure to stretch the muscles along the heel and arch of the foot. A simple calf stretch works perfectly. Use a curb or step to increase the range of motion in this stretch.
Keep moving tip: My husband has had great success with the Pro stretch. It allows you to do an effective calf stretch anywhere. Keeping it next to where you put your shoes on as a reminder to stretch first may help.
Draw the ABCs
That shooting pain when first out getting out of bed is a typical of plantar fasciitis. Before even getting out of bed, hang your feet over the edge and use your whole foot and ankle to draw the ABCs. This stretches and strengthens the muscles that tend to tighten when we sleep.
Oh nelly! This one is a tough one but really controls the swelling around healing tissue. After exercise or stretching, fill a large tub with ice and water. Stick your foot in and keep it there as long as you can stand it. Till numb is best. Repeat this several times a day.
This therapeutic tape used by physical therapists is now commonly available. KT tape is my preferred brand. Tape one longer piece from the ball of your foot over the heel and anchor it to your ankle. Then another shorter piece the opposite way, starting inside your arch over the initial strip and across to the outside of the ankle. This taping method provides a bit more support during activity, and is much less bulky than an ace bandage.
I firmly believe that active recovery from injury keeps your body moving and your mind confident. You need to rest your foot, but there’s no need to stop moving completely. Swimming, biking, weight training, pilates and yoga are great exercise avenues while your foot recovers. Warm up with gentle movement before exercise, follow exercise or prolonged standing with stretches to reduce the chance of reoccurrence substantially.
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Keep moving mama,
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