How to Recover from Plantar Fasciitis
Ugh, just the name makes you cringe. Plantar fasciitis is a painful foot condition that occurs when your plantar fascia (the ligament that connects your heel to the front of your foot) becomes inflamed. The result is that your heel becomes sore and stiff, particularly first thing in the morning when you take your first steps. Since your plantar fascia acts as a shock absorber for your heel and supports the arch in your foot, it can drastically impair your training unless you allow it to heal. So, how do you recover from plantar fasciitis?
1. ICE Icing is the first measure to reduce inflammation. Ice for up to 20min at a time, 4-8 times a day. Our BodyICE Small Universal ice pack is the perfect tool for icing the foot.
2. STRETCH Stretching out your Achilles tendon and plantar fascia are important to provide relief and prevent recurrence of the injury.
3. MASSAGE Deep tissue massage will help to break down scar tissue and speed up recovery. You can self massage (we like Premax Sports Massage Cream) or massage in a standing position using a golf ball.
4. NIGHT SPLINT It might be a little clunky, but wearing a night splint to bed can be incredibly effective in overcoming plantar fasciitis. The night splint will ensure that you continue to stretch out the Achilles tendon and plantar fascia overnight.
Lastly, when you’re injured… you need to rest (every athlete’s worst nightmare). Don’t make a minor niggle worse by getting it more inflamed or compensating in some other way. What may be just a couple of days rest could become a whole lot longer, so be sure to listen to your body!