Dealing With Inflammation:
Ice it: Using an ice popsicle, cool the affected area four times a day, five-seven minutes each.
Take Aspirin (buffered): Adults may take two tablets, three times a day for inflammation unless given a prescription for an anti-inflammatory by your physician.
Wear shoes with good arch supports and slightly elevated and cushioned heels (e.g. athetic shoes).
Avoid wearing high heels.
Seated Plantar Fascia Stretch
1. Cross the affected leg over the other leg,
2. Use the hand on the affected side to grasp the foot at the base of the toes.
3. Pull the toes upwards towards the shin until a stretch is felt in the arch of the foot.
4. Palpate for proper tension with the opposite hand.
5. Hold stretch for a count of 10.
6. Perform the stretches 10 times.
7. Repeat 3 times per day.
Standing Plantar Fascia Stretch
Standing with ball of foot on stair, reach for bottom step with
heel until a stretch is felt through the arch of the foot.
Single-Leg Toe Curling
With foot resting on towel, slowly bunch towel up as
you curl toes.
(Perform the first stretch before taking your first step in the morning!)
PLEASE KEEP IN MIND:
»» Improvement typically takes 8 weeks or more.
»» Improvement was seen in more than 80% of patients with chronic plantar
fasciitis in a randomized study.