With the advent of the NFL season and the mid-season of baseball still upon us, this time of the year is a prime time for injury. The most common overuse injury that occurs in NFL preseason and MLB midseason, is Plantar Fasciitis. With epidemic proportions, one in four Americans suffers from Plantar Fasciitis. 


USA Today did a great article on Albert Pujols of the LA Angels and some of his fellow top athletes diagnosed with Plantar Fasciitis. Pujols is the most recent athlete to bring Plantar Fasciitis to the forefront of media attention. He and the LA Angels deciding that he would sit out the rest of the season in hopes he will be ready for next spring training. 

The thing about Plantar Fasciitis that can be tricky is that it often stays put for as long as it wants. There are conservative measures that are recommended in initial treatment, but those treatments vary in success rates from foot to foot. Not only is it difficult to achieve and initial healing and relief from pain, but it is a reoccurs easily with little encouragement. 

Wall Stretch For Heel Pain

Symptoms:

  • With plantar fasciitis, you may feel pain on the bottom of your foot when standing, especially first thing in the morning.
  • Pain usually occurs on the inside of the foot, near the spot where your heel and arch meet. 
  • Pain may lessen after a few steps, but it comes back after rest or with prolonged movement. 

The best form of treatment for Plantar Fasciitis is Prevention! 

The Best way to prevent Plantar Fasciitis and other forms of heel pain, is to be diligent with the following stretches, acquire custom orthotics, and ice the fascia after exercise. 

Band Stretch For Heel Pain

Toe Stretches: 
Place a small towel flat on the ground. Sitting down in a chair using only your toes, grab the towel and inch it underneath the foot. Be sure to do equal amounts of towel grabbing on each foot. 

Standing Wall Stretch: 
With both hands on the wall and your right foot forward and your left foot back, slightly bend your right knee and lean into the wall. You should feel the stretch in your left foot and calf muscle. Switch to get an equal stretch.

Exercise Band Stretch:
Sitting down with one foot out front, loop an exercise band or a towel around the toes and pull towards your body. This stretch allows you to passively stretch the whole Plantar Fascia as well as the calf muscle. 
Heel Drop Stretch For Heel Pain
Heel Drop:
Standing on a step or a curb with your heel hanging off the edge, put pressure on the heel. This is great to stretch the plantar fascia and calf muscle after a long run or exercise. 

Carmel Foot Specialists is here to help you resolve all foot and ankle pain.If you have any questions or would like to make an appointment, please contact us! 

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