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Podiatrist - Clark, NJ
1114 Raritan Road
Clark, NJ 07066

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Posts for tag: plantar fascia

By Clark Podiatry Center
September 27, 2017
Tags: Orthotics   plantar fascia  

As your body experiences wear and tear, you become aware of different parts of the body, mostly because they start to ail you. This is very much the case for many of the soft tissues (ligaments and tendons) in your feet and ankles because of how much they are used each day. In particular, for those that do a lot of walking, standing, or sports training, plantar fasciitis can have an effect sooner than for others.

Once you notice that the soles of your feet are tight or give you pain with each step, you should start with some of the following home relief techniques.

·Morning stretch: You may experience pain with the first few steps you take after you get out of bed in the morning. To prevent excessive pain and tightness, stretch the soles of the feet before you get out of bed. Try the following steps: 1. Straighten the legs in front of you with feet flexed. 2. Then, pull the tops of the feet toward you. Can’t reach? Use a strap, thin blanket, or towel.

·Morning/evening foot massage: 1. While sitting, rest the right ankle across the left leg’s knee so that the sole of the foot faces up. Pull the big toe back with your right hand to stretch the sole. Rub along the sole with the other left thumb. Then switch and repeat on the other foot. 2. You can also do a foot rub by rolling your foot on a golf or lacrosse ball on the ground.

·Rest and rotate exercises: If you train hard for a sport or exercise very often, you need to slow down and allow time for rest and recovery. In particular, if you tend to exercise by doing a lot of jumping (basketball, long jumps) or putting weight on the front of the feet (boxing, running), the plantar fascia may become inflamed more often. Switch up the type of exercises you do throughout the week to give your feet time to rest.

·Footwear: Shoes with arch and heel support are important to keep the feet in the correct position. If your feet tend to overpronate (rotate inward), it can worsen symptoms of plantar fasciitis. Buy shoes with good arch support or use orthotic inserts to help with this issue. High heels and flats can both make plantar fasciitis pain worse.

·Night splint: If you have recurring morning plantar fasciitis pain, an immobilization splint worn during the evening may help prevent that tension by keeping the foot flexed.

·Anti-inflammatory meds: If your soles or heels are swelling after a long day of walking or standing, you may need ice and NSAIDs (non-steroidal anti-inflammatory drugs) to help reduce the inflammation and pain.

If you the pain gets worse, or it causes you pain on your heels, consult our board-certified podiatrist, Dr. Brandon Macy at Clark Podiatry Center. Make an appointment to see us today at our Clark, NJ office so that we can help you find the best solutions for your particular needs. We keep you walking!

 



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Podiatrist - Clark, Dr. Brandon Macy, 1114 Raritan Road, Clark NJ, 07066 732-382-3470