I think i'm starting to develop plantar fascia from running in my right foot. Best way to treat that?
I wear excellent running shoes with SofSole Stability insoles which are the best. But I've still developed plantar fascia in the back of my right foot that gets sore. It'd not too bad now and only gets a little sore after I run. How can I either get rid of it or at least keep it from getting any worse?
Correction: Plantar fascitis, not Plantar fascia.
Firstly make sure that it is indeed Plantar fasciitis
Symptoms:
Pain at the base of the heel
pain is most severe in the mornings on getting out of bed, and at the beginning of a run.
Self-treatment:
Stop running, especially in the case of severe pain, if pain is mild, then reduce training load and intensity take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the plantar fascia - for 10 minutes every 2 hours, in order to reduce the inflammation. An effective way of icing is to fill a plastic 500 ml Coke bottle with water, and to freeze it. Apply the ice as instructed by rolling the bottle under the foot
Self-massage, using arnica oil or an anti-inflammatory gel, to the plantar fasciastretching of the gastrocnemius and soleus muscles
Return to running gradually
Full recovery is usually between six to eight weeks
New Balance 1224
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£19.99
