Foot Pain / Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia). Plantar fasciitis is one of the most common orthopaedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed, and the inflammation causes heel pain and stiffness.
How to use your Myoball for foot pain & plantar fasciitis
- Remove the Myoball from the holder by loosening the ring. Place the stainless-steel ball in the freezer for at least 2 hours for 6 hours of ice cold massage.
- Place your Myoball onto a soft surface such as a yoga mat or carpet.
- Position yourself so that you can freely move each foot with enough motion to move the ball from the front of your foot to the back.
- Starting gently and slowly applying more pressure for up to 20 minutes at a time.
- Roll out your feet 1-2 times daily and after exercise or as pain persists.
Simple Plantar Fasciitis Exercises
1. Calf Stretching - Stretching out the muscles in the lower leg is an integral step to recovery. There are two main muscles that attach to the lower leg that attach to the heel, the calf is one of them
2. Plantar Fascia Stretching - Pull up your toes with your hand until you feel a stretch along the ball of your foot. You may feel the stretch anywhere form the ball of your foot to your heel. Holding this position for 30 seconds a few times can make a world of difference to your pain levels.
3. Ice Massage - Using your Myoball out of its case, roll the ball from the front of your foot to the back applying as much pressure as you feel comfortable with. For best results do this for no more than 20 minutes to avoid burns and repeat at least twice daily.
4. Orthotics - An appropriate professional may prescribe off-the-shelf for custom-fitted arch supports (orthotics) to help distribute pressure to the feet more evenly, and to stimulate the small foot muscles.
5. Correct Shoes - Incorrectly fitting shoes could be the start of your worries. Often investing money into a quality, comfortable pair of shoes is the first step to alleviating some of your issues with plantar fasciitis.