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Foot Pain?

Posted by Vicki on 08/20/2013

 

                Plantar Fasciitis is a painful condition of the foot that is characterized by pain first thing in the morning, or upon standing after sitting for a prolonged period of time. The pain occurs in the heel, or arch area. Plantar Fasciitis occurs from a combination of tightness in the Achilles tendon and strain on the arch with poor support on the ligaments in the arch of the foot. Several factors contribute to the onset of the condition including tight muscles, poor shoe wear, and weakness of the ligaments in the arch.

 

                There are several things you can do to reduce your foot pain. First, assure there is adequate arch support in all shoes you are wearing and avoid going barefooted. Stretch out the muscles in the calf and keep the arch ligaments stretched out. Stretch the big toe to reduce stress on the arch of the foot. Roll a ball over the arch to maintain the integrity of the arch. Use cold packs to reduce the inflammation over the foot.

 

Here are a few stretches:

 Stretch for the Achilles      

Hold for 30 seconds 

Repeat 5 times                  

        

Stretch the big toe

Hold 30 seconds

Repeat 5 times

Roll over a ball

3 minutes with moderate pressure