Being a runner myself, I know she is down not having this time to herself. Great thing, it can be cured in a few months!
Its important to stay within a normal weight range. I always do calf raises to strengthen my heel area. Must wear good running shoes and replace them when worn out. Eat more raw foods (uncooked vegetables) to help speed healing.
I second the above information. I'm overweight so I've had this problem myself, and losing pounds has really helped. A new pair of shoes also really helped.
Usually a pair of running shoes has so many miles in them before needing to be replaced
the calf/ankle stretch is a real win!
Although your friend loves running, others and myself have found that using the elliptical instead of walking/running is the ultimate choice. I can go one mile walking and have to put my feet up - 4 miles on the elliptical and no issues.
I have PF and frankly can't afford custom orthotics. I wear the Lynco (Aetrex) L400 orthotic model, which my podiatrist said is perfectly adequate for me. Your friend should go to a store that sells Lynco orthotics and has an I-step machine, which many podiatrists use to sell their Lyncos and other orthotics.
I had a terrible time with PF until I started seeing my new chiropractor. She took x-rays and realized I had one leg longer than the other and was putting all my weight on the longer side. So, the longer side was the same side I had the PF on. The chiro did measurements and made a lift for my shoe for the shorter side, which has basically solved the PF issues. Also, it's extremely important to wear good athletic shoes with insoles at all times when you have PF, dress shoes or going barefoot are not options, unfortunately. I have to put on my shoes first thing every morning or I'm miserable. No Crocs or flip-flops! ):
Doing slow easy stretches in the morning *before* stepping weight down on her feet is good (the fascia tightens up over night.) Self massage is good. Doing contrast baths can help as well (below copied from a website to avoid all the typing:)
At the end of the day always begin with cold therapy. During the course of the day your foot is going to already get warmed up and probably experience some swelling. At the end of the day first apply a cold pack for at least twenty minutes. Then remove the cold for twenty minutes and apply a heating pad (or a warm soak) for twenty minutes. Repeat this process with at least three cold treatments with two warm treatments sandwiched between. Always begin and end with the cold.
This is know as a contrast bath and is very effective at treating inflammation and the resulting pain. Although more time consuming it is the best treatment that you have readily available to you.
Through the day she can also take a cold pop can from the fridge and roll it under her arches to stretch the foot & cool any
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Its important to stay within a normal weight range. I always do calf raises to strengthen my heel area. Must wear good running shoes and replace them when worn out. Eat more raw foods (uncooked vegetables) to help speed healing.
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Usually a pair of running shoes has so many miles in them before needing to be replaced
the calf/ankle stretch is a real win!
Although your friend loves running, others and myself have found that using the elliptical instead of walking/running is the ultimate choice. I can go one mile walking and have to put my feet up - 4 miles on the elliptical and no issues.
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If you lived in Michigan I would say have her make an appointment with me :)
No but seriously. Massage can be highly beneficial, but the person HAS to have the training and experience to deal with this situation.
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At the end of the day always begin with cold therapy. During the course of the day your foot is going to already get warmed up and probably experience some swelling. At the end of the day first apply a cold pack for at least twenty minutes. Then remove the cold for twenty minutes and apply a heating pad (or a warm soak) for twenty minutes. Repeat this process with at least three cold treatments with two warm treatments sandwiched between. Always begin and end with the cold.
This is know as a contrast bath and is very effective at treating inflammation and the resulting pain. Although more time consuming it is the best treatment that you have readily available to you.
Through the day she can also take a cold pop can from the fridge and roll it under her arches to stretch the foot & cool any
Reply
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