You should recognize that the two best goals for treating plantar fasciitis are to protect your plantar fascia (in your sole) from additional strain, and making certain that those tissue are stretched out well.
You can protect your arch by supporting it with insoles while your tissues heal. Over-the-counter insoles are inexpensive and quite good. Avoid soft gel arch supports because they’ll likely do nothing to help your plantar fascia. Be aware that too soft or too hard arch supports are both bad. You must find that “sweet spot” somewhere in the middle (which is different for everybody). Thus, try out many supports to make sure which one feels right.
Regular calf and foot stretching is the primary preventative method for plantar fasciitis. Calf stretching and foot stretching for plantar fasciitis aim to stretch out the calf, Achilles, and plantar fascia complex. This lessens tension and strain on your arch. Calf stretching should be done several times a day, including right away in the morning. You can stand and do them or sit and use a slung around your foot. A typical protocol would be three sets of 30 seconds, three times a day.
A plantar fasciitis night brace is very effective for stretching out your plantar fascia while you sleep. It eliminates that “first-step pain” when you wake up because it pre-stretches your foot while you sleep. The Stretch-Away Plantar Fasciitis Night Brace is comfortable, inexpensive, and easy to use. It’s recommended by podiatrists as a great measure to avoid the morning heel pain.
www.StretchAway-PlantarFasciitis.com
