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Step Up Your Training: Effective Strategies for Managing Plantar Fasciitis

Plantar fasciitis is a condition frequently treated at Velo Sports Rehab. Prevalent in running, field sports, and court sports; most plantar fasciitis cases can be managed with a combination of self-care strategies, manual therapy, and exercises.

1. Rest and Activity Modification

  • Rest: Temporarily reduce volume or intensity of activities that put excessive stress on your feet, such as running or standing for long periods.

  • Modify Activities: Engage in low-impact alternatives like swimming or cycling.

2. Footwear

  • Supportive Shoes: Wear shoes with good arch support and cushioning. Temporarily avoid walking barefoot on hard surfaces.

  • Orthotics: Over-the-counter orthotic inserts can help support the arch of your foot.

3. Stretching and Strengthening Exercises

  • Stretching: Regularly stretch your calves, Achilles tendon, and the bottom of your feet. Try stretches like the calf stretch, towel stretch, and plantar fascia stretch.

  • Strengthening: Strengthen your foot muscles with exercises such as toe curls, marble pickups, and ankle stretches.

4. Manual Therapy

By combining these strategies, most people can manage plantar fasciitis effectively and return to their normal activities. Velo Sports Rehab doctors have extensive training and experience in treating plantar fasciitis. Don’t hesitate to schedule an appointment.

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