Dr. Jacqueline Satara podiatrist and member of Vionics innovation lab talks about plantar fasciitis. Plantar fasciitis is an inflammation of the band on the bottom of the foot. She describes a very easy stretch massage to help. This is a nice routine which anyone can do at home. What you want to do is in the morning before you get up out of bed is to do a gentle stretch. The way that you would do it is with your knees extended and you would pull back and do a gentle calf stretch. You would hold that for about 15 seconds. You would want to do that stretch a few times during the day and you can also do it against the wall like a runner stretch at night.
A great way to relieve some of the pain is to do what is called a cross fiber massage. How you would do it is to massage the arch lengthwise and then also across. Think of a tic-tac-toe board after you do that for about two minutes you would want to ice the foot and a great way to do it is with a frozen water bottle.
You would put it on the ground and simply roll your foot over the water bottle. Do that for about 15 minutes or so. Doing this stretch massage and ice routine can really help reduce the symptoms of plantar fasciitis.
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