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The Perils of Plantar Fasciitis

Posted Nov 10 2011 4:44am

I’ve joggled a lot of days in a row.  1086 to be exact.  That’s over 4200 miles and over 575 hours.  Fortunately, I haven’t had any significant injuries.

But I have recently developed a bothersome injury.  Best I can guess is that it is Plantar Fasciitis .  Every morning I wake up and my left heel has this sharp pain.  It lasts most of the morning but eventually goes away.  In doing a little Internet research, PF is the most likely diagnosis.

Well, there are a number of things to do including…

  • Acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) to reduce pain and inflammation
  • Heel stretching exercises
  • Resting as much as possible for at least a week
  • Wearing shoes with good support and cushions
  • Apply ice to the painful area. Do this at least twice a day for 10 – 15 minutes, more often in the first couple of days.
  • Try wearing a heel cup, felt pads in the heel area, or shoe inserts.
  • Use night splints to stretch the injured fascia and allow it to heal.

If these treatments do not work, a doctor might say..

  • Wearing a boot cast, which looks like a ski boot, for 3-6 weeks.
  • Custom-made shoe inserts (orthotics)
  • Steroid shots or injections into the heel
So, the first few things are certainly doable.  I don’t normally take any pain medication but I guess I could take some Tylenol.  I wonder how often you’re supposed to take it.
I certainly can’t do the resting part as I have the Joggling Streak to maintain.
I do the ice treatment but not as frequently as suggested.
So, what stretching do I do?
Here are a bunch of exercises to do to cure plantar fasciitis .

1.  Stretch before getting out of bed.

2.  Roll a tennis ball with your foot arch.

3.  Calf stretching – Stand against a wall and push on it while stretching calf.

4.  Achilles Tendon stretch – Stand on a stair with your heels off the stair and slowly lower yourself.

5.  Marble lift – pick up marbles with your toes.

6.  Towel stretch – use a towel to pull your foot towards you.

7.  Down dog yoga position.

If stretching doesn’t work, I’m going to try the night splints.

Any other suggestions?  Leave a comment below.

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