So many people start a new exercise program with good intentions, but roadblocks can get in the way. One of those huge roadblocks is pain, that is why I blog so much on movement and corrective exercises. Most of my clients have experienced some type of foot pain when exercising, and typically it can lead to Plantar Fasciitis if untreated.
Plantar fasciitis is a common foot condition characterized by pain and inflammation in the plantar fascia, a thick band of tissue that connects the heel to the toes. It often affects athletes, runners, walkers, group fitness participants, and any individual who spend long hours on their feet. At the first sign of foot pain either in the ball of the foot, the heel, or the arch, start this treatment plan immediately. These 6 tips have been effective in relieving pain, reducing inflammation, and promoting healing.
6 Tips To Alleviating Foot Pain
1: Stretches
Calf Stretches
Tight calf muscles can contribute to the development and aggravation of plantar fasciitis. Regular calf stretches can help relieve tension and reduce strain on the plantar fascia.
Wall Calf Stretch: Stand facing a wall with your hands placed against it. Extend one leg behind you, keeping the heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat three times on each leg. Figure 1.
Stair Calf Stretch: Stand on the edge of a step with your heels hanging off. Slowly lower your heels down until you feel a stretch in your calves. Hold for 30 seconds and repeat three times. Figure 2.
Another great way to stretch the calf is the Pro Stretch in Figure 3. It is well worth the money as it allows you to effectively stretch your calf with very little effort. I have used this with my clients for years and everyone finds it very useful.
Plantar Fascia Stretches
Figure 4 is a great stretch for the foot. Using your hand, pull your toes back gently until you feel a stretch in the arch of your foot. Hold for 15-30 seconds and repeat three times on each foot.
Figure 5 helps you stretch the foot and calf at the same time. If you cannot reach your toes use a towel instead. Sit on the floor with your legs stretched out in front of you. Loop your hands or a towel around the balls of your feet and gently pull back, keeping your knee straight. Hold the stretch for 15-30 seconds and repeat three times. Sometimes it is easier to stretch one foot at a time, so if this is difficult, stretch one foot then the other.
2: Roll Those Feet Out
Roll your foot on a massage ball with like rubber spikes to break up any adhesions and release trigger points in the foot. I like the Foot Rubz ball best. Roll 1-5 minutes, 3-5 times a day on each foot.
3: Pain Cream
Using Homeopathic Remedies
I love arnica creams and traumeel to help with painful foot injuries. These creams help improve circulation and decrease pain. Use on your foot 2-3 times a day.
4: Cold and Hot Therapy
Ice Massage: Roll a frozen water bottle under your foot for 10-15 minutes to reduce inflammation and pain.
Hot & Cold Water Plunge: Soak your foot in ice-cold water for up to 5 minutes and then switch immediately to the hottest water you can stand for up to 5 minutes. This pumps new blood into the area helping the tissue to heal. Remember, the tendons and ligaments have very little blood supply, so pumping new blood into the area helps immensely.
5: Arch Support and Compression Socks
Wear supportive shoes with proper arch support or use orthotic inserts to provide cushioning and relieve pressure on the plantar fascia. Please consult a podiatrist to find the best fit for you if you go this route.
Compression socks can also be a big help. These socks apply pressure to your lower legs, helping to maintain blood flow and reduce discomfort and swelling.
6: Rest and Gentle Exercises
Avoid high-impact activities that worsen the condition. Instead, opt for low-impact exercises like swimming or cycling to maintain overall fitness.
Gradual progression: When returning to physical activities, start slowly and gradually increase intensity and duration to prevent re-injury. Let Pain be your guide. Pain levels should be below a 3 on a scale of 1-10 (1 being no pain and 10 being the worst pain you ever felt). If the pain persists consult an orthopedic physical or pediatrist immediately.
Summing Things Up
Stretching exercises, ice and rolling the foot on a ball play a crucial role in the treatment and management of plantar fasciitis. They help reduce pain, promote healing, and improve flexibility in the foot. Incorporate the recommended stretches into your daily routine, along with additional measures like ice massage, pain creams, arch support, rest, and gradual progression in activities. Remember to consult a healthcare professional for an accurate diagnosis and personalized treatment plan. With consistent effort and patience, you can effectively treat plantar fasciitis and regain pain-free mobility.
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