06/05/2021
Learn If You Have Plantar Fasciitis.
You know you have plantar fasciitis if you feel pain in your heel or arch first thing in the morning (the fascia stiffens during the night). If left untreated, the problem can cause a buildup of calcium, which can create a painful, bony growth around the heel known as a heel spur.
At the first sign of stiffness in the bottom of your foot, loosen up the tissue by doing this stretch:
-Sit with ankle of injured foot across opposite thigh.
-Pull toes toward shin with hand until you feel a stretch in arch.
-Run opposite hand along sole of foot; you should feel a taut band
of tissue.
Do 10 stretches, holding each foot for 10 seconds. Then stand and massage your foot by rolling it on a golf ball or tennis ball.
To reduce pain, wear supportive shoes with a contoured footbed at all times. Choose walking shoes that are not too flexible in the middle. "They should be bendable at the ball but provide stiffness and support at the arch".
Custom-made orthotics can help absorb some of the impact of walking, especially on hard surfaces. Until you can walk pain-free, stick to flat, stable, paths and avoid pavements and uneven ground that might cause too much flexing at the arch.
If you would like to book a digital foot analysis contact Judit on 087-2279-145
