Two weeks ago I ran on the treadmill for a few days because the sidewalks were covered with slush. I must have been heel striking pretty hard because I woke-up with sore heels one morning.
This condition is called Plantar fasciitis which is inflammation of the thick tissue on the bottom of the foot. If left untreated it can take a long time to recover. I made an appointment with Dr. Shank at Sage Wellness. He suggested some stetches. Here are a few:
- Stretch the soles of your feet. I like sitting on my heels with my toes curled under. If you want more sensation lean back, if you want less lean forward.
- Break up scar tissue. Freeze a water bottle and use it to roll under your feet. I love this one because it’s 2 in 1, the ice helps to reduce inflammation and the massaging of the bottle breaks scar tissue.
- Stretch your calves. Plantar fasciitis can be caused by tight calves. The simple stretches depicted in photos 2 and 3 are easy and effective. First, preform the stretch with the front leg straight and then with the knee bent to target different areas.
I was told I could keep running. I have been keeping my distances short and taking a few days off. There has been a bit of improvement so I’ll just keep doing what I am doing and be more mindful of my form on the treadmill.