Eliminate shoes with elevated heels, toe spring (toe lift), and tapered toe boxes as these features force the toes inward and upward The main cause of Plantar Fascia tissue decay is blood supply being cut off by the toes being forced inward and upward by modern footwear. Step 2) Restore Proper & Natural Foot Function – Deep tissue massage for the entire foot and lower leg every 3rd day – Relax the foot tissue and encourage blood flow by rolling a warm, vibrating Meteor Mini Ball (preferable), Foot Rubz ball, or Golf/Tennis Ball regularly – Stretch the big toe away from the other toes Stretch toes down ( Toe Extensor Stretch) regularly, as well as the rest of the foot and lower leg – Use very soft 3/4 length Arch Supports with a Metatarsal Pad, such as these inexpensive Bridge Soles, to relax and support the foot temporarily, until the foot is strong enough to support itself (This usually takes a few weeks to a few months) It provides heat and vibration with the push of a button. I recommend the Myostorm Meteor Mini ball as the best tool for this. Use heat & vibration for a few minutes before getting out of bed in the morning to minimize micro-tears & prevent re-injury. Make sure to get things warm and loose before moving around. Step 1) Promote Blood Flow by Relaxing and Stretching the Plantar Fascia AreaĪvoid re-injury! If you’re having bad pain in the morning or after sitting for a long time, you’re actually re-injuring the area. Despite what many believe, it can absolutely be cured long term, it just takes a bit of commitment… Strengthening the feet and restoring blood flow and proper foot positioning is the key to successful rehabilitation. Therefore, treatment protocols focusing on reducing inflammation are many years behind on the science. New research shows us that this chronic condition is not inflammation related after a week or two and is actually due to the decaying of the Plantar Fascia and surrounding tissue due to weakness and lack of blood flow-hence the new designation as Plantar Fasciosis instead of Plantar Fasciitis (Lamont, 2005). Sure, getting arch supports or wearing a night splint may provide some immediate relief, but they usually don’t end up being a long term solution because they don’t address the root of the problem. In 20+ years of working with people with Plantar Fasciosis, I’ve seen a good deal of what works and what doesn’t. It is often “set off” by over-stressing the feet, ironically, by doing something like going barefoot more than you’re used to on hard surfaces or by running longer or harder than you’re used to. It does, however, build up over a lifetime of wearing shoes and supporting-and thus weakening-the feet. Where it isn’t common is among habitual barefoot populations…in fact, it simply doesn’t exist among people that don’t wear shoes. Solution: Strengthen the feet and restore blood flow to the dying tissue by restoring natural foot position and function.ĭo you have heel pain when you first wake up in the morning? Is that first step just a killer? Plantar Fasciosis is a common running injury and is also common among people who spend a lot of time on their feet in shoes. What is it: Heel or Arch pain due to weak and dying Plantar Fascia tissue.Ĭause: Weak feet and lack of blood flow due to the feet being weakened and forced out of their natural position by shoes with elevated heels, excessive arch support, and tapered toe boxes. Heel Pain when you wake up? Here’s a 3 step approach to help heal and beat Plantar Fasciosis/Fasciitis in distance runners Contact or Hire Golden for Speaking, Consulting, or Coaching.Open Toe Lacing System for Helping Foot Pain.Strong Feet: The Key to Reduce Running Injuries.4 Tips to Fun, Faster, Injury Free Running.
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