06/12/2019
Plantar Fasciitis. Lately, mine is very unhappy so it’s on my mind. We don’t have a car in Singapore and as a result I spend a lot of time walking. Lately I’ve been walking in my work shoes more, which has caused my plantar facia to flare up and become quite painful. I know better than to walk in cute flat shoes with no support, but sometimes we choose fashion over function. If you too are suffering with foot pain from your plantar fascia, here are some tips to help with that pesky pain.
1. Before you get out of bed in the morning roll the bottom of your foot on a golf ball. Do this for a few minutes on each foot. You can also do this during the day as well.
2. Stretch your calves and the plantar fascia
3. Graston and Active Release Technique are effective soft tissue techniques that help to decrease the pain by breaking up scar tissue, promoting blood flow, and restoring function.
4. Exercise. Even though it may be painful to walk you need to keep exercising and moving. If you are a runner and it’s too painful to run, walk or do other activities like biking, swimming, elliptical, weight training etc.
5. Strengthen your calves and your plantar facia.
6. Put water in a water bottle and freeze it. At the end of the day or when time allows roll the arch of your foot on the iced water bottle.
7. Wear supportive shoes when walking for long distances. Those cute heels, flats or flip flops with no support are your enemy.
8. Make sure you are wearing athletic shoes that are right for your feet and have your gait evaluated. Everyones foot is different. Some of us have high arches, some flat feet, others are in the middle. The right shoe for your foot and a gait evaluation are important.
DM me for help getting rid of that pain
