As the new year approaches, many of us take a look at resolutions that we want to make in the up and coming year. We look at habits and things that we can do differently to make for a better year and life. For people that deal with plantar fasciitis, this might be a good time to really examine what it is you are doing to become pain free. So here are the top 5 things to do if you have plantar fasciits.
I know this might be a dreaded word for those that are actively training, working out, and especially want to drop those holiday pounds that might have been put on. But when you stop and consider that your foot pain is being caused my micro-tears to your plantar fascia, the first thing I would encourage you to do is to rest from your exercise if just for a few days, a week, so that your body can first work at repairing itself. Often just a week of rest will help the symptoms go away on their own, and if not, looking how you can cut back on training/exercising for a longer duration will really help you recover from the pain much more quickly. So give yourself a break, so that you can get back to being healthy and worrying about those pounds that you might want to shed off.
- GET REST
I have talked about a lot of different stretches you can do to help with plantar fasciitis. Keeping not only the plantar fascia, but the calves stretched (they work in tandem together) are very important to recovery and keeping the pain at bay. Spend 10 minutes twice a day (morning and evening) stretching those muscles and you will really help your muscles recover faster than if you haven't.
Ice and ibuprofen are two things that help with inflammation. Icing your plantar fascia can really reduce the inflammation that has developed in the bottom of your feet. One simple technique is to free a plastic water bottle and roll it back and forth across the bottom of the foot for about 5-10 minutes as this not only ices the area but helps to stretch those tissues as well.
- ICE AND IBUPROFEN
This sounds simple enough, but can make a tremendous difference. How you ask? These socks provide a compression therapy that actively circulates more blood to your plantar fascia. This increase of blood and oxygen help muscles to repair quicker. Also, by wearing these socks, you will be helping avoid the pain of those first few steps taken in the morning. You can find them here.
- WEAR PLANTAR FASCIITIS SOCKS AT NIGHT
Wearing the proper shoes can make or break how you feel at the end of the day when it comes to plantar fasciitis. If you are in a job that keeps you on your feet all day, be sure you have replaced your shoes regularly, and when you buy new shoes, make sure they have great cushioning and great arch support. If you are an athlete, it is even more important to make sure you haven't worn out your cushioning on your shoes. Be sure to check out my post about it HERE! Of course if needed always consult with a doctor to get a proper diagnosis, and some personal tips that might be suited to your lifestyle. As always, stay healthy so you can stay fit! Cheers, Drew
- CHECK YOUR SHOES
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