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Have Heel Pain?  We can help.

Plantar_Fasciitis1The most common foot pain we see at The Running Well Store is Plantar Fasciitis.  Plantar Fasciitis is a painful condition, but there is hope! The plantar fascia is the flat band of tissue that connects your heel bone to your toes.  It supports the arch of your foot.

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling.

Nine times out of ten, the plantar fascia becomes inflamed and swollen due to a tight calf muscle.  Because of this we usually recommend a two step approach to helping plantar fasciitis:

 

STEP 1.) Stretch or roll your calf muscle.  The calf connects at the heel, the same place where the plantar fascia connects.  A tight calf muscle will pull on the plantar fascia causing it to get inflamed.  Come in and see us and we will provide stretches and tools to help relax that tight calf muscle.

STEP 2.) A good pair of shoes.  We would recommend a good pair of shoes that will support the arch and absorb shock as you stand, walk or run.

STEP 2.5) If needed, we may recommend orthotics to help support the arch and allow it to rest while your plantar fascia recovers.

Products that help:

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Orthotics:  Orthotics support the arch preventing you from pronation and allowing the plantar fascia to rest.  We have several great over the counter options between $50-60 and come with 100 day satisfaction guarantee!

 

 

 

 

 

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The Strassburg Sock: While not very visually appealing the Strassburg Sock has been around for a long time because it is effective.  At night your foot goes into the fetal position and the plantar fascia becomes tight.  When you get up in the morning you step on your foot, stretching the plantar fascia and causing micro tears.  This sock keeps your foot in a flexed position not allowing the plantar fascia to get tight at night.

 

 

 

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Compression: The compression bands in this sock lift the plantar fascia and increase blood flow.  This product is one of our most popular remedies for plantar fasciitis as it can be worn day or night and can help with relief.

 

 

 

 

surefoot-foot-rubz Foot Rubz: Another popular item in price and functionality.  Rolling the arch with a Foot Rubz product helps loosen the plantar fascia and feels incredible.  You can throw it in the freezer and roll a cold Foot Rubz to help with inflammation.

 

 

 

 

 

Figure2Foam Roller:  The foam roller is a great way to get the calf muscle to relax.  Usually plantar fasciitis is cause by a tight calf muscle or a tight Achilles.  Come in and ask us about the foam roller for plantar fasciitis – we will take you through several exercises that you can do with the device to help your calf muscles and your plantar fasciitis.

 

 

 

hwkb17_077Stretching: This is one you can do at home for free!  It is important to make sure you are stretching your calf several times a day while you treat your plantar fasciitis.  Very rarely is there something that is cheap and easy that can have such a big impact on your health!

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