A quiet winter snuggled indoors and now we are out running, hiking , golfing , playing tennis, Pickleballing and more. The Flip Flops even come
out. This is all too much for the Plantar fascia. And it will let you know. Arch pain is worse in the morning and after sitting. Like the “ hobbling“ kind of pain. But once you get going the pain
settles down. The pain can be intense. Almost like a pebble is stuck in your shoe. Usually it’s a very sharp pain.
If this sounds like you, here are some Tips:
1) Ice Massage : freeze water in a water bottle. Roll foot back and forth over the arch.
2) Golf Ball Massage : find the sore spot and roll over it. Tennis Balls work also. But golf balls get in a bit deeper.
3) Plantar Fascia Stretch
4) Cross your affected leg over your other leg.
5) Using the hand on your affected side, take hold of your affected foot and pull your toes back towards shin. This creates tension/stretch in the arch of the foot/plantar fascia.
6) Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side from left to right over the arch of the affected foot. The plantar fascia should feel firm, like a guitar string.
7) Hold the stretch for a count of 10. Repeat 5x
8) Footwear : make sure your running/hiking/golf/tennis shoes are supporting your foot. And aren’t so old that the cushioning has left.
9) Physiotherapy: of course sometimes you just have to come and see us ! Especially if the pain persists. A good Biomechanical foot and lower leg assessment is needed. Your Physio will also look at your footwear, orthotics and gait.
