Any regular athlete or fitness enthusiast may also have suffered from Plantar fasciitis but so can anyone who happens to WALK. Yes that is right, just walking, sometimes in the wrong shoes, can bring on this lovely little diagnosis.
Your feet are two of the most important things to have working FOR you. Their main job is to move you from one place to the other. When they become sore, and in the case of plantar fasciitis, sore with every step, you start paying closer attention to them.
As the name suggests, your plantar fascia, or the tendon in the arch of the foot, becomes inflamed where it attaches to your heel (fasciitis). When we get inflammation we get swelling, tightening and weakening of the structures. The added challenge in the foot is that it is that much further from the heart thus it does have a tendency to heal more slowly as a result.
But never fear, you WILL get better or you may just prevent yourself from getting it to begin with. As they say, ‘an ounce of prevention is worth a pound of cure’. Take heed, if you are exercising regularly and with plyometrics (jumping) or running, these three little activities could be of a big help to you. You may also need to look at your regular footwear, does it have enough arch support, cushioning for your foot, etc. Good shoes are worth the investment; love your feet.
What you need:
- A round, hard ball (a baseball would work)
- A small water bottle, filled with water and frozen
- Your foot (the easy part)
Using the baseball, apply weight on the baseball and roll it along your arch forward and back for periods of 2-3 minutes. This acts to massage the area, bring blood to the area and help stretch it out.
The frozen water bottle offers similar self-massage-like qualities with the added benefit of cooling it off. Thus for the already aggravated plantar fascia, it will help reduce swelling at the same time that it massages the area and reduces pain.
The final thing is to stretch and strengthen. This can be a little tricky to do just right. Place your foot out in front of you and come up onto the ball of your foot. At the same time, place your other leg back into a reverse lunge. Push your weight forward onto the front foot until you feel a comfortable stretch under the arch of the foot. Hold for 30 to 45 seconds at least 5-10 times twice daily.
The more you maintain yourself and the SOONER you address a problem like Plantar fasciitis, the less likely you will be suffering for very long.
Let me know if you have any questions.