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5 Tips And Tricks To Deal With Plantar Fasciitis

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ahhhhhh the dreaded Plantar Fasciitis. Many runners suffer from this painful injury. We have received a lot of requests and questions on how to deal with it, and so we decided to ask an expert! Take a read on our blog and hopefully you find these tips to be helpful. 

 

http://www.zenlabsfitness.com/5-tips-tricks-deal-plantar-fasciitis/

 

Let us know how you have dealt with Plantar Fasciitis, and what has worked best for you. This is such a common injury, and we would love to hear other tips and tricks on overcoming it. 

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rolling my foot over a frozen water bottle was heaven after I got plantar fasciitis last year..I just finished my first half marathon and was in agony for months after..also, plenty of muscle rub and elevation of my foot

KellyAnn likes this

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The bottle of ice water is a great idea! I bought socks with arch suport to help my planter fascitis. After work outs I roll my feet over a tennis ball. I also stand on a stair backwards, with my toes at the edge of the stairs and my heels dangling over. I dip my heels downwards while holding onto the wall for support. This helps stretch my calfs and heel muscles. These tips were recommend by my dr.

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I suffered with PF for 18 months! It was awful. Finally beat it with hard arch supports in my everyday shoes (abeo sandals from The Walking Co saved me!). I did apply ice & did streching every morning. The final exercise that blew it away was . . . Put a dish towel flat on the floor in front of a chair. Put something kind Of heavy on the far end of it. Now sit in the chair, feet flat on the floor with toes on towel. Now pull the towel toward you with your toes. It's strength training for your feet!

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I think I might have PF. Can anyone tell me what the symptoms are so I can figure out if this is indeed what I have or if I have to go back to the drawing board. Last time I was running everyday I had intractable pain in my heels (the sole, not the tendon) the next morning when I got up and I would waddle around like a duck until I got my feet stretched out. It went away when I stopped running everyday, but I'm about to start again. So...HELP! Any response is appreciated.

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I think I might have PF. Can anyone tell me what the symptoms are so I can figure out if this is indeed what I have or if I have to go back to the drawing board. Last time I was running everyday I had intractable pain in my heels (the sole, not the tendon) the next morning when I got up and I would waddle around like a duck until I got my feet stretched out. It went away when I stopped running everyday, but I'm about to start again. So...HELP! Any response is appreciated.

 

 

Plantar Fasciitis occurs when the thick band of connective tissue (a ligament) on the bottom of the foot, the plantar fascia, is damaged from being over-stretched or over-used. Repetitive stretching and straining can cause small tears in the fascia, making it very painful to even just stand. These tears can occur anywhere along the fascia (from heel bone to toes), but most commonly occur at the heel.

 

Common symptoms are pain and burning underneath the heel and sole of foot. Some feel it behind the heel as well. Plantar Fasciitis is the most common ailment to effect this area. My recommendation is:

 

 

You want to get a good cold compress on it to get down as much inflammation as possible. You want to do this especially after any activity that might strain the area (even walking). If the area is inflamed, it prevents nutrient rich blood from circulating, which is what we need to heal. I also recommend taping the foot as much as possible during your recovery. Taping gives support and also helps reduce the chance of re-injury.

To help increase mobility and and reduce the pain and stiffness, focus on things that increase the blood flow (but with minimal strain). I recommend treatments that don't require a lot of exertion in being able to do so. Things such as massage therapy, ultrasound, BFST, acupuncture, etc. These types of treatment give you the nutrients and oxygen you need to heal but reduce the risk factors involved with a lot of physical activity.

I suffered from Morton's neuroma and Metatarsalgia (which is pain under the ball of foot and on the pad underneath the 3rd/4th toe) so I know what you're going through. I limped for 8 months before I started my treatments. It took me a month and a half...and i was healed. I didn't do any stretching at all. I did cold, taping and the bfst.

I wish you all the best!

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Superfeet green and regular show changes has made mine all but disappear! I switch out insoles every other pair of shoes & it only flares up when it is time for new shoes. And I stretch a LOT.

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