HOME REMEDIES – Tips For Treating Plantar Fasciitis

A common running injury is a strain of the connective tissue on the bottom of the foot, called the plantar fascia.  A sudden increase in running can be a cause of inflammation of this area; a common tell-tale symptom is pain when you step on the foot first thing in the morning (this is because the tissue tightens up during sleep and isn’t warmed up and loose when you get wake up and get out of bed).

If you feel plantar fasciitis coming on, there are two quick treatments you can try:

FIRST, freeze a water bottle an roll your foot over it with moderate pressure.  This ice massage is more effective than passive icing (when you simply use an ice pack) and will help reduce inflammation.  Ice for ten minutes on, five minutes off, and repeat.  In contrast to anti-inflammatory medications, which can cause stomach upset, there are no down-sides to icing, so it’s always worth trying as a first-line of attack for any suspected injury.

SECOND, roll your foot over a golf ball.  Use moderate pressure, but back off the pressure if it hurts.  This will help massage the area, which will relieve pressure and reduce the strain.


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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