(1) Freeze a water bottle (with water but leave room for expansion). Two to three times a day roll your foot on the cold bottle. (2) Achilles stretching can oftentimes help plantar pain. Lean against a tree like doing a pushup, extend one leg behind and bend front leg knee until you feel some stretching in achilles and calf. Hold for two minutes & repeat a few times. (3) While sitting, cross one leg over the other knee and (with your hand) flex toes upward until you feel a stretching sensation. (4) Steroid injections can help mitigate the pain too.
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I am not sure if I have heel spurs or Plantar Fasciitis or both, but stretching for sure helps me (though I will also try the frozen water bottle idea - great tip jenkie5). I have to stretch many times a day. I also have to wear good shoes at all times. I have a couple of orthotics as well. One that was created just for my foot and then others that are specialized for heel pain that I add to shoes. We have hard wood floors, but by putting Padding underneath our area rugs, that helps too. Currently I can not exercise at all on concrete. Must be soft dirt trails. So far, all of that is helping. I also have quite a bit of weight to lose personally, so that will help too once I'm lighter on my feet.
2012年09月9日 会员：: Doodlehead
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Good point, Doodlehead. I forgot to mention an accidental discovery. Birkenstock (sandals and NOT the cheaper imitation) when fitted properly for some reason really helped more so than the inserts, especially when walking. There was a noticeable difference when wearing them in the house as opposed to going barefoot too. The onset in my husband's case isn't attributable to weight -- he's as lean and fit as the day we first met albeit a lot grayer.
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2012年09月9日 会员：: erika2633
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This might not help your plantar fasciitis, but I saw it and thought of you: BURPEE WORKOUT 10 Burpees 1 Squat 9 Burpees 2 Squats 8 Burpees 3 Squats 7 Burpees 4 Squats 6 Burpees 5 Squats 5 Burpees 6 Squats 4 Burpees 7 Squats 3 Burpees 8 Squats 2 Burpees 9 Squats 1 Burpee 10 Squats Rest 1 Minute. Repeat In Opposite Direction. Because burpees get it done.
2012年09月9日 会员：: erika2633
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I've read that rolling a tennis ball around under your foot can help.
2012年09月9日 会员：: youngsturgeon
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My mom has had it since I was young and the key to her is her shoes. She has one pair of Berk and all other shoes are Clarks. Cant remember the brand of sneakers she has. She also never goes barefoot and even has house sneakers and sandals that she only wears inside and it helps alot. She had done the water bottle trick for flare ups.
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My doctor friend wears only New Balance sneakers and shoes - and she met with a physical therapist who taught her proper stretches, etc. Good Luck!
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I totally agree with jenkie's suggestion about the cold bottle and rolling your foot over it. That accomplishes two things at once. Pain relief, and stretching. Can't speak to the other suggestions...except for erika's...while foot removal will alleviate the original issue, it may very well raise a whole new problem to deal with...and plus, burpees would need to be done BEFORE foot extraction, in order to obtain the full benefit, and then it would be kinda like, "why bother", know what I mean?
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OK seeing the man do burpees after the extraction would be entertaining....then again if anyone could pull it off this nut could!
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Great info and tips! Thanks! And ya, burpees after extraction would be a breeze. I'd be lighter, no pain, and could easily compensate with the rest of the bod. ;)
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