![]() If your plantar fasciitis worsens, ask a podiatrist to prescribe a night splint to stabilize your foot in a slightly flexed position, which will counteract tightening while you sleep. Until you can walk pain-free, stick to flat, stable, giving paths (such as a level dirt road) and avoid pavement, sand, and uneven ground that might cause too much flexing at the arch, says Phillip Ward, D.P.M., a podiatrist in Pinehurst, NC. Scholl’s or Vionic, for example) or a custom-made pair can help absorb some of the impact of walking, especially on hard surfaces. “They should be bendable at the ball but provide stiffness and support at the arch,” says Melinda Reiner, D.P.M., a podiatrist in Syracuse, NY and former vice president of the American Association for Women Podiatrists. Choose walking shoes that are not too flexible in the middle. To reduce pain, wear supportive shoes or sandals with a contoured footbed at all times. Then stand and massage your foot by rolling it on a golf ball or full water bottle. Do 10 stretches, holding each for 10 seconds. ![]() Run your opposite hand along the sole of your foot you should feel a taut band of tissue. Pull your toes toward your shin with your hand until you feel a stretch in arch. ✔️ What to do about it: At the first sign of stiffness in the bottom of your foot, loosen up the tissue by doing this stretch: Sit with the ankle of your injured foot across the opposite thigh. If the problem is left untreated, it can cause a buildup of calcium, which may create a painful, bony growth around the heel known as a heel spur. You know you have plantar fasciitis if you feel pain in your heel or arch first thing in the morning, because the fascia stiffens during the night. People with high arches or who walk on the insides of their feet (known as pronating) are particularly susceptible. Inflammation can also result from any abrupt change or increase in your normal walking routine. “Walkers can overwork the area when pounding the pavement, especially when you wear hard shoes on concrete, because there’s very little give as the foot lands,” says Teresa Schuemann, a board-certified physical therapist at Proaxis Therapy in Fort Collins, CO. When this dual-purpose shock absorber and arch support is strained, small tears develop and the tissue stiffens as a protective response, causing foot pain. What it is: The plantar fascia is the band of tissue that runs from your heel bone to the ball of your foot. What it feels like: Tenderness on your heel or bottom of foot Register here, and email with any questions. Design your perfect walking experience and walk any time, anywhere. Once you solve your walking worries, get back to it and join us for our virtual 5k on Saturday, October 1, 2022. ![]() Play icon The triangle icon that indicates to play ![]()
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