Plantar Fascia Strain: New excercises needed urgently!

missyhse

I had crippling PF last year when I was training, the sports doc/ortho told me to use heat before I run/work out and ice after. It really helped a lot. There are some stretches that help too, even calf raises or just rolling your feet can help. Swimming is your best bet if it gets too bad. Good luck

SouthernBell86

I've had PF for a while, and since I'm trying to get into running I definitely want to check out the links and info here

I been really bad since March, when I discovered that, strangely enough, Yellowbox flip flops were AMAZING! My Mom sent me a pair in the mail because she thought they might help me, and when I got them I had actually been in total pain with every step I took for several days. I was contemplating getting crutches, because everything the doctor told me to do wasn't working. Anyway, tried on the flip flops (they are a really soft, mold to your feet type of material) and from the first step there was instant relief! They have been great for casual walking, but now that I am trying to get more serious about exercise I will have a little strain now and then.

I am definitely gonna try taping my foot, seems like that should help a lot

Michelle_A_Richmond

I had PF for several months and tried a lot of different things (ice bath, ice/hot bath back and forth, a splint, rolling my foot on a frozen juice can, orthotics, etc.). The only thing that has helped me is rolling my foot on this small foam roller called a Tiger Tail (I got mine from Amazon). You stand up and stabilize yourself against a wall with your arm, and roll your foot wherever you feel pain. You have to put quite a bit of pressure wherever there is pain but just stay in those spots for about 10-20 seconds until the pain starts to subside, then do tiny rolls, then larger rolls over the whole bottom of your foot. Do it just like you would use a large foam roller. I do this before and after working out and it has helped tremendously. It hurts until you get used to it, then it's like it "hurts so good"! Your foot will get really warm after doing this and feel amazing. Use quite a bit of pressure, like you are practically standing on the roller. You won't be sorry!

Michelle_A_Richmond

Update on my last post here - I foam roll more regularly now and am pretty much healed! I walked 11.5 miles the other night with my husband so that should tell you how well it works. We have been running a little bit also. Hope you have also found a solution.