(Foot Arch Pain)
Plantar Fasciitis (PF)
consist of a gradual onset of pain under the heel which may radiate forward, into the foot.
There may be tenderness under the sole of the foot & on the inside of the heel when pressing in. The pain can range from being slightly uncomfortable to very painful depending on how badly it is damaged.
In order to successfully treat the issue, allowing the tissue to heal one must:
Unload pressure on the PF
Prevent the arch of the foot from tightening
Have a splint or tape
Deep tissue massage techniques
Most Likely or Possible Causes
- Tight Calf Muscles
- Improper Shoes
- Long Distance Running
- Exercising On Hard Terrane
- Body Weight
- Excessive or Extended Periods Of Time Standing
Stretching the plantar fascia & the calf muscles are important exercises. Although resting the foot may reduce pain & inflammation, if part of the cause is tension in fascia. It will NOT however “fix” the problem; in fact, the injury is likely to recur.
The Plantar Fascia Stretch is done by first rolling the foot over a ball, stretching underneath the foot. Then, pull the foot & toes upwards aiming to feel a stretch in the arch of the foot.
The Foot Corrector Works Much Like The Ball
Calf Stretches are effective & can be done 3 to 5 times a day; hold the stretch for no more than 30 seconds. (This should be done pain free)
Standing Wall Lunges Help Stretch The Calf Muscle In This Assisted Stretch Technique