Foot, Plantar Fasciitis
2013-05-05 – 2014-12-04
Grade: 2
Soreness in heel returned after Broad Street Race. Pain was not felt during run only afterward and it continued through the evening. Applied ice in evening and next morning. On Monday It was stiff, but after some walking around it seems to be relatively normal. I can walk on it without pain. Ran on Wednesday and raced a 5K on Sunday 5/12/13. Will take a week off from running and will try elliptical machine.
on 5/15/13 much better, but with a little stiffness in the heal in the morning walk.
Stretching: wall push for calf muscle and connection to plantar fascitis
Rolling foot with either hard massage stick, ice filled water bottle, lacrosse ball or super ball
Massage and work on trigger points on the lower leg
Active Release Therapy
Rolling bottom of foot with a 1" diameter super ball every night