4 Simple Tips to Help with Plantar Fasciitis
- Try to keep your level of activity consistent from day to day, especially with walking and running. For instance, do not walk 5 miles one day and then not walk for 4 days in a row. Instead, try to walk 1 mile each of the 5 days and spread it out, providing your feet with more rest breaks in between. You should also try to vary the type of activity you do each day like rowing or biking to mix things up. Exercise and walking are still good for you, but in the right dosage.
- Stretch your calf muscles and massage the bottom of your feet first thing in the morning which will help you to get moving more quickly with less pain. Improving your flexibility early in the day will help prepare you for the day to come.
- Put a golf ball in the freezer than you can use to massage the bottom of your foot on the ground. This is a good way to help relieve pain after a long day of walking and standing when you get home at the end of the day!
- Single leg balance! Practicing balancing on one leg is an easy way to begin strengthening multiple muscles in the foot and ankle which will provide you with more support. This is one of the simplest exercises to add into your routine right away that gives you the most “bang for your buck.” You can easily perform this while doing dishes, folding laundry, watching TV, etc. Make sure you have something stable to hold onto if you need it! Come see your physical therapist at Live to Move for additional exercises more tailored to your specific needs!
(For any other questions you have about PF, please see our additional blogs and videos)
BY: Live To Move
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