Dr. Pribut's Tips on Plantar Fasciitis
Everyone may need a different set of recommendations, but these few are a great place to start.
Shoe Check
Avoid shoes that are too flexible in the middle. Wear shoes that have a stable midsole.
Replace old running shoes.
Avoid and replace any
shoe that bends before the ball of the foot. Put your flip flops in the closet and forget about them for a very long time.
Try wearing shoes that offer more anti-pronation control
Training Changes
Temporary decrease in training
Carefully examine your training regimen. If you've been keeping a running diary - check it for possible training errors.
Exercises and home therapy
Perform 20 seconds of "toe curls"three times daily to strengthen your foot muscles.
Gentle Stretching of calf muscles. Wall stretches - 10 seconds each side. Repeat ten times. Do two sets of 10 reps each day.
Ice 15 minutes, 10 minute break repeat 1 - 2 times each day.
Consider rolling your foot over frozen water bottle ( or using frozen peas rather than iceDo not go barefoot in your house or at any other time for 6 weeks. Also, no slippers, flip flops, open back shoes, sandals that are open in the back without attaching your heel to them.
Try over the counter orthotics.
If no improvement: visit a sports doc
Start with a sports podiatrist.
Consider custom orthotics.