Plantar Fasciitis aka PF is one of the most common running and fitness injuries I have heard from my clients besides knee pain.
Yep, that good ole’ pain in your heel, Plantar Fasciitis.
What is the Plantar Fascia? It is a thick band of tissue that extends from your toes, along the bottom of your foot, to your heel. When we run, jog, and play sports like tennis and Pickleball, we often land on our heels and toes as we shift feet. This can aggravate the fascia making it inflamed, and even tear it from its attachment on your heel.
So how to prevent Plantar Fasciitis?
- Stretch your calves and feet pre and post-exercising.
- When running, have excellent form, a shorter, more mid-foot stride, and use a more neutral shoe.
- Cross train. Biking, spinning, swimming, and strength training are good for your body, mind, and spirit. This can help prevent overuse injuries, including plantar fasciitis.
- Maintain a healthy weight: Excess weight puts extra pressure on your feet and can contribute to plantar fasciitis.
- Rest and ice: If you experience pain or discomfort in your feet, rest and apply ice to the affected area. This can help reduce inflammation and promote healing.
- Massage your calves and feet with hands, spiky balls, golf and tennis balls or a massage gun.
I had PF years ago and did all of the above to heal it. Additionally, I walked across gravel barefoot and picked up a hand towel repeatedly with my foot as I watched tv. This helps the blood vessels and tiny muscles stay in action to help heal the PF. This really helped.
I was dedicated to getting over that PF!
If you are in a lot of pain that does not heal with these tips, go to your doctor. A doctor may recommend orthotics or a night brace. If you can avoid surgery, that is ideal. I have read some foot doctors are offering shots, and according to Dr. Gabe Mirkin, an “FDA approved EPAT shockwave machine that has been shown to cure persistent plantar fasciitis.”
Good luck. I’ve been there and promise you can heal your heel pain with attention and lots of TLC.
For more information check out this link on PF. https://footandankle-usa.com/common-problem/arch-or-heel-pain/
