Plantar Fasciitis

The debilitating pain of Plantar Fasciitis can put a huge dent in your ability to carry on a normal life. Whether your Plantar Faciitis pain is felt early in the morning or late at night, it can easily keep you from maintaining your active lifestyle. Having to walk slowly or gingerly to avoid aggravating inflamed tissues can keep you from running and jumping, and even things as ordinary as cutting the grass or going out to get the mail. The X Brace is an effective tool for helping to relieve the foot pain that is keeping you from doing the simple things that you don’t want to think twice about or that favorite sport or hobby. We do recommend using the treatment protocol shown below in conjunction with The X Brace for the most effective treatment of foot pain.

Massage

Massage the calves from the knees to the heel, concentrating on the Achilles’ tendon and where the muscles meet the tendon. At home, your hands, and knuckles work great to work the Achilles’ tendon as long as you’re not too rough. Glide your hands over the calf to warm it up, from your heel to your knee. Squeeze your calf muscles with both hands moving from your heel towards your knee. Look for tender areas and work them a little extra. One hand should be on top of your shin bone (tibia) and the other under your calf. Press both fists into your calf muscles moving gradually from heel to knee. Press while rolling your fists vigorously into your calf muscles especially the ones on either side of your shin. Keep the muscles relaxed while you massage them and breathe out deeply. Drumming the entire area you just massaged using your open hands Repeat on next leg 2.5 minutes per calf (but take as long as you need)

Stretch

Stretching is critical. Stand with the balls of your feet on a stair or block. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax.

Ice

Icing has been hugely successful in reducing pain in the heel and taking the edge off of Sever’s Disease. We recommend using an ice and cold water bath that covers both the foot and the calf. This will help to decrease the inflammation throughout the leg and foot. A rubber or plastic trash can works nicely. For quick, soothing relief a frozen water bottle can be used as needed to massage the arch at any time during the day.

Tired of foot pain?

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