Some exercises for Plantar Fasciitis.
|Rarely do we give our feet the attention we need to strengthen them. Instead we tend to focus on replacing our shoes or adding an insert. Here’s a great video from Runner’s World that reviews some great exercises to strengthen your feet and help resolve as well as prevent injuries. Don’t rely on your shoes!!!
-Dr. Nick
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6 Comments
Not sure if you saw this, I meant to send it to you. It basically supports what you have been saying about the calf raises. http://well.blogs.nytimes.com/2014/09/15/heel-pain-treatment/?_php=true&_type=blogs&_r=0
Thank you. I did not read it but I will and post it!
I’m a bit confused. I read here that stretching (for warm up at least) will decrease elasticity in your muscles and therefor decrease performance and increase the risc of injury: http://www.modernathlete.co.za/stories/myth-busting-the-warm-up-stretch . Now I know this video describes to do it after a run, but I’m still confused as how it can be potentially damaging before a run but beneficial after a run?
I think the jury is still out on this. My basic philosophy is that injured muscles and tendons do benefit from stretching as it helps to realign the fibers and stimulate healing in a more anatomical length and position.
I am a teacher of English from Greece and I have been suffering from persistent plantar fasciitis on both feet for almost a year with no notable relief. Browsing the web for help with my condition, I came across your article on overcoming plantar fasciitis to run a marathon. Needless to say, I was pretty impressed; I can barely walk, let alone run. I have tried what is usually recommended for this condition (anti-inflammatory drugs, stretching and massaging the fascia and the calf, taping, applying ice, using shock-absorbent shoes). However the relief doesn’t last and the pain gets worse during the day, especially whenever I have to be in a standing position or walk for more than a few minutes. I should also say that I am 34 with a sedentary lifestyle. I have got high arches. I have cut back on my activities as much as I could to reduce the strain and I am miserable. Any piece of advice (exercises, videos etc) would be welcome. Should I watch the video intended for runners or do I need different strengthening exercises?
I would watch the video. I advise to all of my patients with this to being functioning barefoot at home for 1 hour a day. This helps to strengthen the feet and also encourages a more natural gait. It will hurt more at first but your feet adapt as well you will learn to stand and walk differently. It’s all about a lifestyle change to overcome this when you have had it for over a year.