Easing Pain and Discomfort Due to Plantar Fasciitis

Gastroc (upper calf) stretch

Soleus (deep/lower calf) stretch

Seated Toe Raise (dorsiflexion)-START

Seated Toe Raise (dorsiflexion)-FINISH

Ice Roll-START

Ice Roll-FINISH

Plantar Fasciitis is sharp pain and inflammation of the bottom of the foot (heel and sole) caused by a variety of issues such as; a rapid increase in activity level, standing for long periods of time, muscle weakness, overuse, repeated impact forces, and poorly cushioned shoes. Commonly found in runners this problem will manifest itself early in the morning (significant heal pain with first few steps) as well as shortly after physical activity. In order to alleviate the pain and prevent future occurrences here are a five easy steps. And if you are experiencing current issues stop any type of walking or running and weight-bearing cardio like ellipticals. Instead try cycling or sometimes rest can be the best cure. If symptoms continue or worsen contact your physician.  

1. Stretching of the Calves. Try two positions illustrated here.
2. Toe raises to strengthen front portion of shin (tibialis anterior).
3. Freeze a water bottle and roll the sole of your foot post exercise for a few minutes. Keep the sock on.
   
4. Wear cushioned shoes with adequate of support. Avoid minimalist shoes and flip-flops.
5. Avoid standing for prolonged periods of time when possible.