Three ways to ease plantar fasciitis

Three ways to ease plantar fasciitis...

What is Plantar Fasciitis (PF)?

A searing pain in the sole and heel of the foot is the main symptom of plantar fasciitis, inflammation of the thick band of connective tissue that connects the heel bone to the toes. Often worse in the morning the discomfort commonly affects runners, hikers, and anyone who spends a lot of time standing.

1. Stretch your calf muscles six times a day.

Avoid walking barefoot, stand 10-20 cm away from the wall placing hands on the wall at shoulder height and one foot in front of the other. Bend both knees to feel a stretch and hold for 45 seconds, change legs and repeat six times a day.

2. Attempt the toe curl.

You can help to prevent and ease PF with stretching exercises for the soles of the feet and lengthening moves for the Achilles tendon as well as calf muscles. Start on all fours with toes curled under, slowly inch your body towards kneeling, but don't progress if you are uncomfortable.

3. Gentle daily massage

Daily massage of the underside of the foot avoiding the immediate area of pain can be helpful, you can do this yourself by lifting your big toe and massaging the area with your thumb or gently rolling a golf ball under the feet, stop if causes pain. Investing in a Strasbourg sock (physioparts.co.uk) proves beneficial for many overnight. Some physiotherapists offer shockwave therapy using a machine to increase circulation to tissues for speedy healing.

For more information please get in touch with Ann at The Shamrock Clinic:

www.shamrockclinic.co.uk

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