Heel Pain and the Nagging Plantar Fasciitis
Plantar fasciitis is pain on the bottom of your foot near the heel.
A very common complaint with this problem is pain in the first few steps in the morning or after a period of inactivity. Pain decreases with activity but if the activity continues for a while, the pain will typically increase. The good news is 90% of these cases resolve within 6 months with conservative treatment. Treatment suggestions are as follows:
Calf stretching and arch (plantar fascia) stretching (this is the most effective treatment)
Foot strengthening: toe yoga and towel scrunches
Wear good shoes with some cushion with a supportive arch. Sorry, no more flip-flops. Try insoles! Over-the-counter insoles work great!
Try a night splint. These are very effective. These are sold online, at pharmacies, and in department stores.
Just a side note: if you have a burning, tingling, or cramping in your foot, this is not plantar fasciitis.
Calf stretching: put the affected foot back and make sure the foot is straight. Keep that heel on the ground and lean forward until you feel a pull in the calf.
Plantar fascia stretch: grasp your heel and then pull your toes up to stretch the arch of your foot.
https://www.researchgate.net/figure/Plantar-fascia-stretch_fig2_332051130
Toe yoga: this one may be frustrating if you find it challenging. Hang in there and work on it a little bit each day. Put your foot flat. Lift your big toe off the ground without lifting the outer four toes. Then press your big toe into the ground and lift the outer toes.
https://runmechanics.in/workouts/toeyoga/
Towel scrunches: put a towel on the floor and use your toes to scrunch it up.
https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=zm2223
Reach out with questions!
Cara