So you think you have plantar fasciitis, now what? First see your family physical therapist as he or she will help identify the likely cause of the pain and provide care in the form of joint mobilization, soft tissue mobilization, corrective exercise, therapeutic taping (if needed) and modalities.
Here are a few things to implement until you see your therapist.
Stretching - Gastrocnemius stretching (pictured on right); Soleus stretching (on left); Plantar fascia stretching - From a seated position, cross your affected foot on top of the opposite knee and pull your toes back with your fingers
Wear shoes - No barefoot walking, especially in the morning. Put your feet into supportive shoes before your feet even hit the ground
Icing (roll your foot over a bottle of frozen water)
Use anti-inflammatories as needed or as directed by your MD
Wear a Plantar Fasciitis night splint - this will keep the tissue in an elongated position while you sleep, minimizing re-injury upon walking the next morning (when your arch flattens upon standing the plantar fascia is stressed)
Treat your feet right. Ice them. Keep them moisturized. Pay attention to any building discomfort and address it immediately!
IRON PT WOD - 8/17/20120 - REST.
IRON PT WOD - 8/16/2012 - Essex Running Club Run - 7pm
6.13 mi; 8'20"pace; 50'33", 741 calories
Minutes/mile: 8'38", 8'49", 8'24", 7'39", 7'47", 8'13" (Thanks for pushing the pace Wayne!)