[pct-l] Plantar fasciitis

[Tortoise]

Maybe this helps, maybe not.

but most every morning I do a series of stretching exercises including 
holding one leg straight while leaning on the kitchen counter and thus 
stretching my foot as my foot is pushed up towards my shin. Obviously I 
control the pressure to get a good stretch but not to injure. then I do the 
other leg and foot. seems to help.


Tortoise

<> He who finishes last, wins! <>


Susan Alcorn wrote:
> I've been dealing with Plantar Fasciitis for several years. I say "dealing with" because, for me, it has been manageable. In fact I think that if I would strictly follow the doctor's orders--not go barefoot, etc.--it might go away entirely. I have found that orthotics are very important. Avoid hard surfaces when possible--I can literally step onto pavement and then onto a dirt path and tell the difference. When I had my initial occurrence, I did a lot of icing--which helped. If you are hiking, stick your feet briefly in cold water; if water is not available, at least pull off your socks and let your feet cool. Massaging your foot is important in order to increase circulation to the area. And last, but not least, I've read that the stretch that you do by pulling the ball of your foot and your toes upwards/towards your shin (hope that makes sense!), hold for 20 seconds, is the most effective. Plantar is not something to ignore and takes a while to resolve,
>  but I've hiked thousands of miles, using the methods given, since my first episode and rarely had any pain since my initial occurrence.
> Susan Alcorn  
> 
> Shepherd Canyon Books, Oakland, CA 
> http://www.backpack45.com/ & http://www.backpack45.blogspot.com/ 
> Publishers of two award-winning books: "Camino Chronicle: Walking to Santiago" and "We're in the Mountains Not over the Hill: Tales and Tips from Seasoned Women Backpackers."
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