Walking With Plantar Fasciitis

Walking is an excellent form of exercise. It’s a great option for those who can’t manage a high impact sport. Walking can take many forms and still offers the health benefits of a cardio workout. Even gentle walking with plantar fasciitis can be painful.

Plantar fasciitis is usually experienced as pain in the bottom of the heel. The source of the pain is the fascia that runs from heel to ball of the foot. An inflamed fascia will become stiff. This causes pain with each step. The fascia no longer expands and contracts as it should. If you suffer with the condition, then you already know how debilitating plantar fasciitis can be. If you’re wondering if this could be the source of your foot pain, you may want to check our article from last month on Finding Foot Pain Relief to rule out other causes.

Foot pain caused by plantar fasciitis is usually worse in the morning. It will sometimes ease off through the day. Resulting heel stiffness can make walking up stairs very painful.

Walking With Plantar Fasciitis

Footwear

Properly fitted shoes with adequate arch support are a must. Shoes should fit snug to the heel and provide good cushioning.

Ice

Since the root of plantar fasciitis pain is inflammation, ice is an excellent treatment. Rest your foot and apply ice for 15 minutes, 3 or 4 times per day. This will help to reduce swelling and inflammation.

Stretches for plantar fasciitis

Standing Stretch

1. Stand facing the wall, bracing yourself with your arms.
2. Place your right foot behind your left.
3. Slowly bend your left knee while your right knee remains straight.
4. Hold for 15 seconds. Release. Repeat three times.
5. Repeat with the other leg.

Seated Stretches

The Roller

In a seated position, place a frozen water bottle on the floor in front of you. Roll the arch of your foot back and forth over the bottle for one minute. Switch to the other foot.

Big Toe Stretch

Cross one leg over the other and grab your big toe with the opposite hand. (Right toe, left hand.) Hold for 15 second and repeat 3 times. Switch position and repeat with the other foot.

Arch Stretches

Use an exercise strap or a folded towel placed under the arches of both feet. Pull the ends of the towel to draw the tops of your feet toward you. Hold for 15 seconds. Repeat this exercise three times.

Massage

Massaging plantar fasciitis can help relieve pain and keep fascia soft and pliable. So it’s good to massage your feet in the morning before getting out of bed. Here are some specific massage techniques that you can do for yourself.

Thumb Pushes

Use both thumbs to push along the sole of your foot, from heel to big toe, and back again. Repeat this motion from heel to each toe. Do this for one or two minutes on each foot.

Thumb Pulls

Place both thumbs in the middle of the sole of your foot. Pull your thumbs to opposite sides of your foot at the same time. Move along the whole sole of your foot, stretching it from the middle out.

Of course, a professional massage therapist will be even more effective at stretching tight fascia and breaking up the hardened crystals within. Professional foot massage can help speed up recovery during a flare up.

If you’re looking for effective massage therapy in Abbotsford, BC, give Easy Cozy Wellness a call. Our unique method of reflexology massage is excellent for treating plantar fasciitis. Our highly trained staff is here to help you in your quest for foot pain relief.

You can book online or give us a call today.

References

https://www.healthline.com/health/plantar-fasciitis#home-remedies

https://www.healthline.com/health/plantar-fasciitis-massage