In a previous article we discussed the causes of plantar fasciitis and stretching. Besides stretching still has a useful exercise.
The rotation of the foot
Put your foot on a stool or arm of the couch so that the foot was in the air, pull the toe forward and draw with your fingers foot circles in the air (Figure 1). do this 1 - 2 minutes 2 times a day.
Prim toes
Stand on the edge of a thick book (his patients to show a thick old reference drugs) so that the fingers dangling. Grasp the edge of the book with your fingers, and then straighten the fingers. Do this continuously for 1 - 2 minutes 2 times a day (Figure 2).
Grab a towel toes
Throw a towel on the floor. Grab a towel toes and immediately release. Repeat continuously 1 - 2 minutes 2 times a day (Figure 3).
anti-inflammatory pills
When the plantar fascia is the use of them is less than desirable. Since all sorts of ibuprofen are sold in pharmacies without a prescription, and the side effects they, too, are, it is best not to take anything without consulting a doctor. This is not the case when it is possible to overeat drugs.
orthopedic appliances
Here is a very interesting story. Orthotics plantar fasciitis with help. Moreover, they help in the first day, and it impresses people.
Manufacturers of various devices quickly realized that it is profitable, and began to offer a lot of different useful gizmos. These devices are comfortable, soft, even with a special fur that does not squeeze. But while they have one drawback - they are much more expensive than they otherwise would be.
The meaning of these devices often is not to allow the foot to straighten. Remember that pain in the morning in the heel? That is that there is no such pain should stop all night at an angle of 90 degrees to the lower leg. If only the fingers outstretched, the microfractures in the plantar fascia heal less well.
Before you buy expensive orthopedic device, try a couple of nights to build yourself a special stirrup leg of the usual netyanuschegosya patch (Figure 4).
With the same purpose may be for a night put on the injured ankle boots. Sounds strange, but it is also a working way to keep the foot in position.
If in the morning attack on the injured leg will not hurt so much, it makes sense to look for a more convenient device at the pharmacy.
There are still ways to glue several pieces of plaster sole of the foot. This morning takes a while, and I have never in the past 15 years have not seen anyone else did so more than once. If anyone is interested, write, explain.
Footwear
Slippers on a solid or thin-soled provoke pain when fascia. It is advisable to wear shoes with a thick enough and elastic outsole. There are sandals with thick cushioned sole for walking on the mountains and forests. it was very good it would be the first step out of bed in the morning to do already in these sandals. This keeps the fascia from the repeated breaks.
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Read my articles on related topics:
Heel spur
Court shoes and a bump on the back of the heel. The pain in this place and special exercises.
Haglund's disease. Part 1
About the pain in the heel. Part 2
Heel pain
