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Apply ice over the area of pain 3-4 times a day.
Decrease your miles in running or jogging..
IF you go running and jogging make sure you have good enough arch support, and are doing the proper stretches before and afterwords.
Try to replace running and jogging with swimming and bicycling...
Put your feet up and rest, stay off your feet as much as you can for a few days.
Decrease your miles in running or jogging..
IF you go running and jogging make sure you have good enough arch support, and are doing the proper stretches before and afterwords.
Try to replace running and jogging with swimming and bicycling...
Put your feet up and rest, stay off your feet as much as you can for a few days.
It will take a while. I know from personal experience. If you are having repeat problems you need to see a foot doctor to diagnose the source of the problem. My problem was that I had extremely high arches and needed to get additional arch support, i.e. sneakers and or heels. A heel spur can also trigger plantar facitis symptoms and will need slightly different treatment. A doctor can recommend inserts or heel cushions if necessary. For immediate relief, ice is helpful to reduce the swelling an inflammation. In addition and over the counter anti-inflammatory can also help with this.
Stretching your foot before you even get out of bed and after any walking triggers is also essential. Use a towel, sheet or exercise band and loop it just below your toes, gently pull back with your leg straight. Another good stretch is to write the alphabet with your foot. A physical therapist can teach you to do proper stretching for this condition.
You really should see a doctor, it is very easy to aggravate this condition and make it worse not better. If necessary, a doctor can also give a steroid injection.
Stretching your foot before you even get out of bed and after any walking triggers is also essential. Use a towel, sheet or exercise band and loop it just below your toes, gently pull back with your leg straight. Another good stretch is to write the alphabet with your foot. A physical therapist can teach you to do proper stretching for this condition.
You really should see a doctor, it is very easy to aggravate this condition and make it worse not better. If necessary, a doctor can also give a steroid injection.
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