Experiencing persistent pain and stiffness
in the bottom of the heel or foot?
The
cause of this either sharp or dull discomfort could be plantar fasciitis,
inflammation of the thick tissue, or fascia that runs along the bottom of the
foot. Common among distance runners with chronically tight hamstrings, back,
calves and Achilles tendons, or those who run in shoes without proper arch
support.
In addition to stopping or reducing running, Dr.krishi recommends completing this daily regime until
the pain subsides.
1. Stretch the fascia. Put your toes up against a wall, keeping your arch
and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times
three or four times per day.
2. Roll a frozen water bottle under the arch. “Stretch first
then roll out the arch for 10 minutes;
3. Lift your arch. “Get a commercial insole with an
arch lift to push on the plantar and
keep it from flexing; the plantar fascia needs to be supported and strengthened,”
“Wear the support in
all shoes, if possible.”
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