Plantar's Pain

On March 17, 2010, I posted a blog about the unfortunate and terribly painful resurgence of plantar fasciitis in my left foot. A couple of years ago I attended a talk about preventative maintenance and sports injury recovery. Dr. Perry Julien works with athletes of all calibers to help with sports-related pain and injuries. Following his lecture he gave away copies of his book, Sure Footing.

I turned to the book when plantar fasciitis again reared its ugly head in my life. I found Dr. Julien’s suggestion to sleep wearing an orthotic boot of great value. I have discovered that in the absence of an orthotic boot, sleeping while wearing a running shoe very effective. I noted in my earlier blog that the RICE (Rest, Ice, Compression & Elevate) method works great for plantar fasciitis as well as other aches and pains. However, here's what I've found to be a semi-panacea: roll your foot on a tennis ball. You can use a golf ball as well, but I garnered the best results from the tennis ball.You can do this while sitting, but for really good results roll the ball under the arch of your foot while standing. Dr. Julien suggests a similar method, but he combines the strategies of ice and rolling. His technique calls for freezing a paper cup of water and rolling it under your foot.

I must tell you that after the first time or two of rolling your foot on a tennis ball for at least five minutes your foot will be a bit sore later. Don’t let that stop you, as you will be on the road to recovery. At long last my plantar fasciitis pain has diminished. I highly recommend the rolling procedure after a run, any cardio exercise or a long day where you were on your feet at work.

Exercise for life and listen to your body.

Tom