Tips for Plantar Fasciitis Relief

The beginning symptoms of Plantar Fasciitis usually occur with that first step out of bed in the morning (OUCH!), as you just want to jump back into bed! Some folks have intermittent pain throughout the day and if PF has been with you for a while you may have it when you`re at rest, too.

The Plantar Fascia is a ligament that inserts at the calcaneal tuberosities (heel bone) and fans forward in the foot to the toes. Think of the Plantar Fascia as a cable helping to pull the back of your foot (heel) and front of your foot (toes) together creating an arch like bridge. With each step the Plantar Fascia has to give a little and at the same time hold that arch span up. Because of this action sometimes tiny tears happen causing inflamation in the Plantar Fascia usually at its insertion on the heel. When this happens it creates pain when you stand up. Other causes can be pronation (when the foot collapes and rolls inward), standing in one place for a long time, tight calf muscles and achilles tendon, worn out or inappropriate shoes.

Now, here are some things you can do to help yourself!

1. Use an ice pack and rest your foot on it with an innerface such as a towel for 15 minutes. you can do this whenever you get a chance to.

2. Use a water bottle filled with water and freeze it. Roll your foot over this for 5 to 10 minutes with medium pressure while you are sitting. Do not stand while doing this, you can do more damage if you lose your balance and put all of your weight on it!

3. Calf stretches, my favorites are using steps. with the ball of your feet on the edge of a step relax and let your heels sink until you start to feel a stretch in your calf muscles and achilles tendon.

4. Stand facing a wall arms length away, lean into the wall bending your arms keeping your back straight (no butt sticking out) and keeping your heels on the ground ubtil you feel a stretch in your calves and achilles tendon.

5. For a more passive stretch sit with your legs straight out in front of you on a bed or sofa so your legs are supported. Loop a towel or belt under the balls of your feet (one foot at a time) and pull back until you feel a stretch in your calves and achilles tendon.

Always do the described actions in moderation! The old axiom, “if a little is good, more is better” does not hold true in these excersizes. MODERATION!!!!