TIPS TO PREVENT PLANTAR FASCIITIS

Summer is just around the corner, so its the time you can free your feet after months of incarceration in boots and trainers. This can cause Plantar Fasciitis and Achilles Tendinitis.

Jumping into flip flops or flat sandals when you have been accustomed to wearing a slight heel can put tendons, muscles and fascia under strain, they can quickly become inflamed and painful and annoyingly take a really long time to settle.

So……

Tips to Prevent

  1.  Stretch your Calf Muscles – release tension in your calf muscles to ease the strain on the Achilles tendon and lengthen your muscles
  2. Prickle your feet – get on your Hog or roll your spikey ball under your feet to loosen tight fascia
  3. Limit the amount of time you spend in your flats initially – get y9our trainers back on if you intend walking any distance
  4. Strengthen your feet – foot pedals, heel raises, standing on one leg, heel walking, pick up a pencil with your toes
  5. Walk backwards slowly it helps to release tension in the Achilles tendon and lengthen the calf muscle

Tips to Treat

  1. Massage the Achilles tendon with an ice cube twice a day, keep a bottle of frozen water in the freezer and roll it under your foot for 5-10 minutes twice a day to relieve inflammation of the tendon and fascia
  2. Tight calf muscles love a gentle massage with a warming cream or gel like Deep Heat

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