A Pain in My Heel {5 Ideas for Plantar Fasciitis}

I think I mentioned last week that both Dave and I have started going to weekly bootcamp sessions.  We both are loving them {and VERY sore!}.  Dave’s been working out very early in the mornings a couple of times a week with about 50 other guys in town, doing F3.  I’ve started going to a Bootcamp here in town that’s been kicking my butt.  And I’ve only been to two workouts so far!

The first one was a skills assessment, so we ran through drills to see how many pushups, squats, etc. we could do in a minute.  I was relieved to see I was not the only one struggling.  But low numbers are ok, right?  My margin for improvement will just be greater that way!!  The second class we did some partner work, alternating a cardio routine {push-ups, squats and sprints} with a strength training sequence {tire flips, box jumps, and pull ups}.

The next morning, I couldn’t put any weight on my right foot.  It improved a bit over the next hour, so I could hobble around, but it was bad.  My foot had been kind of sore for a week or two prior, but it was definitely getting worse.  So Dave took me to the medical center and I got it X-rayed to make sure there were no stress fractures.  Turns out that I have Plantar Fasciitis and Heel Spurs.  Very painful, but as it turns out, manageable.

And as I’ve researched it and talked to my other runner-friends, I’ve found that Plantar Fasciitis is  very common.  So I wanted to share with you the 5 things I’m doing to cope with both problems.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

1. Work out your muscle:  Use a golf ball {frozen if you want!}, or tennis ball to gently massage the bottom of your foot. Roll it around in circles, putting on gentle pressure.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

2. Stretch: By rolling up a towel and wrapping it around the ball or arch of your foot.  Arch your toes upward and slowly straighten your knee and lift your leg slightly off of the ground.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

3. Stretch: Use a wall or stairs to stretch and strengthen your calf muscles {which are attached to your heel and arch muscles}.  Put your good foot against the wall, and put your bad foot slightly behind.  Bend your knees a little and go downward for the stretch.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

4. Ice it down: Freeze a water bottle and use the arch of your foot to roll it back and forth.  Not only will you be working and stretching the muscle, but also icing it down.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

5. Take some Motrin or Ibuprofen as needed to control the inflammation and manage the pain.  Invest in some heel cups or orthopedic inserts, and get a new pair of sneakers that support your feet well.  I’m trying a new pair of Asics sneakers and  Heel Cups from Heel-the-Pain.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

Refrain from high-impact activities, like running or jumping, until your pain is gone!  I’m keeping it low impact in my bootcamp class, and taking short walks with the girls after stretching my arches and calves really well.

I also found this cheat-sheet of exercises on Pinterest, from the site Padel Star.

5 Remedies to Help Heal and Prevent Plantar Fasciitis from Palmettos and Pigtails

I hope these tips give you some relief!

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Comments

  1. A.Banerjee says:

    I will try.

  2. Thanks for setting it all out. May I ask how long was your bout of PF? And did these exercises help at all

    • You are so welcome! I still do the exercises, after a year of struggling with it. I ended up getting 2 cortisone shots {1st worked for a few weeks, 2nd did nothing}. I stretch several times a day, especially on heavy impact days {running, jumping, stairs, etc.} and ice after working out. The inserts worked pretty well, but then I had a neighbor who makes inserts professionally offer to make me some custom ones….made all the difference, but I’m sure they’d have been pricey. I ended up getting this Night Splint from Amazon, and wearing it regularly {even when I’m not hurting}, has helped tremendously too! Here’s my Amazon Associates link {I make a small profit off of it at no extra cost to you, if you choose to purchase}: Cramer Dorsal Night Splint

      Good Luck!

Trackbacks

  1. […] While our face masks were working their magic, our feet were soaking in buckets of warm water and Aromassentials Unwind Bath Salts.  Glass pebbles from the dollar store at the bottom of the buckets gave our feet a nice massage as they soaked, and we scrubbed Awaken Sea Salt Scrub to exfoliate.  My feet were so soft even the next day, which worked out well since I had a podiatrist appointment for my Plantar Fasciitis! […]

  2. […] even though I’m just in my house, I make sure I wear my sneakers, so I don’t upset my Plantar Fasciitis.  Other than that, I just try to have fun.  I count out loud and get my toddlers to help.  My […]