Since my last post, I’ve been diligently following my self-prescribed remedy to end plantar fasciitis. I am very happy to report that it seems working! I still have heel pain but the level of pain is much less. Here is my thoughts on each, in the order of unmeasured effectiveness:
Stretching Calf Muscles
I think this is what I needed. Really good calf muscles stretching. I spend 5 or 10 minutes at a time and doing various stretches throughout the day. When I have time and floor, I do the Downward Dog, a Yoga position. When I see stairs, I do stretching there. When there is a wall, I stretch there. I’ve read a lot of online resources that say tight calf muscles is a cause of the symptoms, and they are correct in my case.
Stretching Plantar Fascia
When I stretch calf muscles, I try to stretch my plantar fascia, too. I am not sure how effective this is, since I stretch plantar fascii in combo with calf stretching.
I don’t know what the effect of swimming is, but my pains seem less the day after I swim for 30 minutes. The water I swim in is not that cold, so I don’t think it’s reducing inflammation but strengthening my feet, ankles and legs?
Not so much as a remedy, but night splints do reduce the pain the next day when I get off the bed. I did not spend a lot of money ($27 or so at Walgreens for a pair). It seems my feet are not locked and stretched fully with this splints. But I don’t go to bed without them.
This might be a mental thing, but it feels good and makes me feel as if the evil is going away!
Probably, icing should get higher ranking but I hate it. It is so cold it hurts! I apply icepacks on my bottom of my feet, as well as a water-filled skinny jar of jam that is frozen. I let my foot roll on the jar to ice and massage at the same time, maybe a few minutes at a time per foot.
Epsom salt soak
Again unmeasured, but as much as it feels good, I don’t think it is doing any good. Epsom salt is supposed to break down calcium built up in my feet and help get rid of it. I spend 30 minutes in a bucket filled with epsom salt warm water every day.
A week ago, these inserts (Dr. Scholl’s Active Series) helped quite a bit, but I don’t think I need them.In terms of running, I did track workout with my team last Sunday but nothing before or after. I do feel like I can go for a 6-mile run without feeling much pain. If I go running, you will be among the first to know!