Biking

Plantar Fasciitis

Many of my running friends and couple clients are plagued with Plantar Fasciitis. Plantar Fasciitis is the inflammation of the ligament that supports the arch. This is very common with high arch or flat feet, running with worn out running shoes or the insert is not supporting the arch correctly. High heels can make it worse. The pain will start in morning when you get out of bed and progress throughout the day.

The best treatment is rest that includes stop running then cross train with bike and swimming. Other treatments:

  • Icing the foot by rolling the foot over a frozen water bottle for a couple minutes.
  • After icing the bottom of the foot, roll the foot over a nubby ball or golf ball. Put as much pressure the foot allows.
  • Myo-facial release the calf (soleus) with a pinky ball or tennis ball. This removes tension in the soleus to Achilles. Sit on the floor, place the pinky ball under the calf muscle, the other leg knee bent with flat on floor. Roll calf muscle up before knee then down to the hill. Also do the sides.
  • Stretch the calf muscles by dropping the foot off the stair.
  • Wear a boot at night, which keeps the foot is dorsi flexion to stretch the plantar.
  • A good exercise is pick-up a towel with your toes.

You can buy a pinky at a toy store. Knobby ball and boot you can buy at the running store. After doing all these treatments for a couple weeks then see a foot specialists.

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