I have been in the fitness industry for 30 years, and had noticed Plantar Fasciitis becoming a real problem about 15 years ago. It crossed all areas of fitness and sports from aerobics to kids football and everything in between. No one seemed to have an answer. This began my search to solve the question and problem for myself and those around me.
Understanding PF: This is simply inflamed fascia (connective tissue which surrounds muscles and various organs of the body) in the plantar area, which is the bottom of the foot. So of course RICE (Rest, Ice, Compression, Elevation) helps, but the key here is to learn how to release the fascia to truly get rid of the problem. Then to manage the tightening of the fascia, in order to keep healthy feet.
The answer: Roll out the feet. Using a small hard roller or a golf ball, roll both feet, even if only one is bothering you. Roll once or twice a week to keep the fascia released.
Separate your foot in three imaginary lines:
- Big toe in a straight line to the heel
- Middle toe to heel
- Pinkie toe to heel
Begin on the ball of your foot, just below the big toe, put as much pressure on the golf ball as you can handle (wiggle your toes frequently to help relax your foot) hold this about 30-60 seconds continuing to apply more pressure. Then, roll the ball down the line, toward the heel. (about a half inch to an inch at a time) again, hold this about 30-60 seconds, repeating the earlier step, roll the ball down the foot again, continue to roll the entire foot out in this manner. There will be about 18+ spots you will be rolling Take your time this should take about 10-15 minutes per foot. Of course if you are using a roller, you will be rolling across the entire foot at the same time, so no need to have the imaginary line.
It is as simple as that!
Just a quick side note: I think we should embrace the pain that comes with being active, but then I think we should make it our full time job to get rid of it.
Don't forget to stretch! Dropping the heels on a step and downward facing dog, both critical.
Last tip: Girls (and guys) stay out of heels until the pain is gone.
If you are having problems with PF, try this and let me know how it works for you. If anyone else has any input. Please feel free to share!
Vigor Utah Team