Plantar Fasciitis can be a pain. Physical therapy can help give your plantar fascia pain the boot. Here are five simple and easy tips used by the pros to help kick your plantar fasciitis to the curb.
Use moist heat on the affected area for up to 5 mins prior to stretching. Hold each stretch for 60 seconds. Complete these stretches twice each, 3-4 times a day.
Again, moist heat for 5 mins prior to massage and complete the massage for 5 minutes twice a day. You can roll your foot over a ball with pressure. The ball should be firm. Or you can use your hands and deeply rub along your arch area. Deep pressure works best. If it doesn’t feel uncomfortable, you’re probably not pressing hard enough.
You can strengthen the arch of your foot and your calf muscle with these exercises. This will help support your foot.
Although heat is to be used prior to stretching and massage, always end with ice. Plantar fasciitis is an inflammation of the tissue and ice helps reduce inflammation.
Arch inserts, orthotic supports and kinesio taping techniques will be necessary to support your foot and help keep the pain away.
**If your pain doesn’t subside significantly within 2 weeks of stretching, strengthening, ice and support it’s time to call your local physical therapist.**