Suffering from Heel Pain caused by Plantar Fasciitis?

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Check out these things To Do and NOT To Do.

Correct Stretches

Tight calf muscles often lead to increased tension on the plantar fascia. Keep the foot flat when stretching. Do NOT stretch the calf with bent toes (as on the edge of a curb). This can do more damage than good to the plantar fascia.

A helpful product for stretching

Don't Walk Barefoot

Keep a sandal or slipper next to the bed and slip right into it when you get up in the morning. NEVER walk barefoot as this will continue to put strain on the plantar fascia. Your arch needs to be supported at all times.

Sandals with great arch support

Self Massage

Just taking the time to massage your own foot (feet) each day will loosen muscle tissue, remove muscle toxins and increase the circulation of blood and oxygen to the injured area. This is especially important in the morning upon waking up when the fascia has tightened back up (shortened) during rest.

A helpful massage tool

Compression

When an athlete is at rest, compression increases blood circulation by up to 30% thereby shortening recovery time. Applying consistent compression to the plantar fascia allows the flow of oxygen-rich blood to increase through the foot. More oxygen means quicker healing. And, it just plain feels good!

Feel better instantly with this plantar sleeve

Comfort

Metatarsal support in the arch and a highly cushioned instep provide a supportive yet soft barrier between your heel/arch pain and your shoes. Gel pads in the heel and ball of the foot also provide additional comfort, and enough arch support to prevent over-pronation which could further aggravate your heel pain. This one is truly the best thing you will put against your feet when suffering from Plantar!

Heel spur & plantar relief

Soak

By far, one of the best treatments for plantar fasciitis pain is a HOT Epsom salt soak. The magnesium sulfate in Epsom salt helps relieve muscle cramps, pain and inflammation. It also helps to flush out impurities and toxins. Either fill up the bathtub with hot-as-you-can-take-it water - enough to cover your feet, or fill a bucket or large cooking pot that will allow your feet to fit comfortably covered with HOT water. Add half the bag or carton of Epsom salt and soak for 15-30 minutes. Do this 4-6 times a week, or more if you have time. You won't believe the relief you feel afterwards!

If you don't do anything else - DO THIS!

We hope you feel better real soon! When you are ready to get back to running or walking, stop in for an evaluation so we can help you stay on the road and not get hurt again. We have been your partner in a healthy lifestyle for over 26 YEARS!

Runner's Depot | 2233 S. University Drive | Davie, FL 33324 US

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