Injury Prevention: Plantar Fasciitis

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Injury Prevention: Plantar Fasciitis

Plantar Fasciitis, What is it?
An inflammation of a thick band of tissue that connects the heel bone to the toes. Typically hurts the most first thing the morning. The location of the pain most frequently occurs at the heel but can also be present along the arch of the foot and into the balls of the feet. 
 

How to prevent it?
  • Proper footwear
    • Use supportive shoes for each type of activities. Running shoes differ in support from everyday/walking shoes. Also find proper shoes for the sport you are participating in. Each type of footwear has be specifically designed to benefit the consumer for each particular movement and anatmoy structure of the sports' demands. 
  • Stretching
    • ​Not only do you need to stretch the bottom of your foot, make sure to stretch your calf muscles too. Loosening up the posterior/back side of the lower leg, will help to release extra tension on the soft tissue in your feet.
  • ​Rest/Ice
    • ​After a long day onyour feet make sure to sit down and decrease the amount of weight bearing activities you participate in. Ice your foot. Icing does not sound very pleasant, however, you can freeze a water bottle about 3/4 full and once it becomes frozen you can rub you foot back and forth on it to give a little massge and ice at the same time.

Stretches/Strengthening Exercises
  1. Towel Stretch
  2. Standing Calf Stretch
  3. Plantar Fasciitis Stretch
  4. Static & Dynamic Balance
  5. Resisted Plantar Flexion
  6. Resisted Eversion
  7. Resisted Inversion
  8. Towel Pick-up
  9. Frozen Can Roll 
Posted: 4/22/2019 8:59:47 AM by Spence, Katie | with 0 comments


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