I have suffered from plantar fasciitis for as long as I can remember thanks to spending years in ice skates. My feet often hurt at the end of the day and if don’t foam roll before running and even sometimes if I do, I have sharp pain in my calves. It most bothers me, however, during yoga standing poses. I often have to stop and shake out my calves. Right now, I “treat” my plantar fasciities with foam rolling and using a long green stick to roll out my feet, although I think tennis balls work better. Recently my friend Dave alerted me to a couple YouTube videos that offer techniques to help cure plantar fasciitis quickly. The 2 minute fix offers the following tips:
1. Roll out foot before weight baring for 2 or 3 minutes every morning
2. Using a strap, point and flex feet for 2 or 3 seconds to stretch the calf
3. Foot drills: 25 – 50 meters walk on outside edge of feet, crunching toes; walk on inside of feet; walk curling toes pushing toes into ground; walk on heels
4. Sleep in a night splint — I am sure my husband would love this
5. Seeing a specialist in active release & foot adjustment
The one week fix
1. Rolling the feet using a tennis ball or rolling pin. Since I’ve never baked, I’m glad to have a new use for my rolling pin! 2-3 times a day 2-5 minutes.
2. deep stretching on a set of stairs.
3. 500 mg/day of magnesium relaxes tendons. Vitamin B5, Fish oil, vitamin C. Anti inflammatory diet
4. Wearing bare foot shoes! – On the dirty sidewalk of NYC??? — no thank you!
My plan is to do everything recommended in the two minute fix and #1 and #2 recommended in the one week fix. I will let you know if I see an improvement!