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What’s best for Plantar Fasciitis?

Jan 10th, 2014

Damien asked The Guru for the following Physiotherapy Advice:
Hi there, what can I do for Plantaar Fasciitis?

Jan 10th, 2014

The Guru Responded:

Hi Damien The web is FULL of good ideas and suggestions for dealing with PF, very few offer advice on dealing with the cause, and so eliminating the symptoms.

As for your PF, it depends on how long your had it for and what you are currently doing with it.

As a rule of thumb, when PF are reactive and painful, they should not be stretched or prodded around – ever. PF is an OVERSTRETCH problem, and doesn’t need any extra flexibility – it needs to gain control of that amount of flexibility. Your calfs will be tight (as your PF has been stretched), but if you stretch them you’ll stretch your PF, and despite feeling a bit better, it will make you worse in the long run.

Instead get your calf muscles released (foam roller, massage, rolling pin, physio). Sometimes rolling your foot on an iced can can make it feel better, but the same rules apply.

Make sure you are wearing good (pronatory controlled) shoes, with or without orthotics NOT just foam foot beds. Also make sure your balance on that leg is good, for at least a period of 40 seconds. Gluts and pelvic control are also key. Without control up there you’ve got very little chance of controlling your foot pronating down there…

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