What should I do if I have plantar fasciitis?
Plantar fasciitis is one of the most common foot ailments that traditionally causes pain along the bottom of the foot and towards the bottom of the heel. Sometimes, pain is worst with first steps in the morning. Other times, pain can be more evident after prolonged amounts of standing or walking. It can be more prevalent after periods of immobilization or rest after injuries. Fortunately, plantar fasciitis often will go away within a year even if untreated. However, strategies described below may help to get rid of plantar fasciitis relatively quickly or at least reduce the frequency with which it is very painful:
1) Stretch your plantar fascia a couple of times every day
2) Stretch you calf muscles a couple of times every day
3) Roll the bottom of your foot over a ball
4) Strengthen your calf and foot muscles with exercises performed every day
5) Wear supportive footwear, even when indoors
6) Wear orthotics if changes in footwear does not work
7) Wear a night splint for 2 weeks
8) Generally be more active by walking more
To seek some guidance regarding specifically how to perform these steps, click on the below videos on the JP PT & Fitness Youtube Channel that show you exactly how to get rid of plantar fasciitis:
