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Finding Help for Plantar Fasciitis

If getting out of bed is the worst moment of the day…

Stepping out of bed onto a foot plagued by Plantar Fasciitis is nothing short of excruciating. It is ‘seeing stars’ painful. Hobbling to the bathroom at 2 in the morning is also dangerous.  It seems like it happens all of a sudden, but, in fact, it was a long time in the making. For active people, it may be a sudden increase in the intensity or length of the workout. Think a usual short run suddenly becomes training for a marathon, or your treadmill workout suddenly includes ‘hills’. For the sedentary, the muscles get shorter and tighter without your even noticing. Either way, the sudden onset is not really ‘sudden’ at all.

  • What can you do?
  • Self-care or professional help?
  • Professional help is faster, but home care is a good start.

Here are a few tips.

  • Gently stretch your feet.  Pull up toward your shin and then point your toes down in the opposite direction.
  • Stretch all the muscles of your legs.  Calves, Hamstrings, Quads, maybe even your Glutes.
  • Place a small ball under your foot and roll from the front of your foot to the heel in small circles searching out tender areas and gently working them out.
  • Use a frozen water bottle to roll under the foot to reduce inflammation.
  • Consider other anti-inflammatory interventions.  Increase your doses of Omega 3 fatty acids, vitamin C and curcumin.

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