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Things my Ortho recommended, some in addition to other stuff already mentioned:
1. Get a good set of custom fit orthotics - they're worth every penny.
2. At first sign of symptoms, elevate & ice.
3. Ibuprofen (dosage per doc's recommendation)to control pain & inflamation
4. Heel stretches - stand straight with feet together, slowly squat slightly, bending knees while keeping feet flat on floor and back erect. Do 10-20 reps, several times a day.
5. Use a night splint periodically. It holds the ankle at 0 deg of flexion and gently stretches the tendons & calf muscles.
I also use topical MSM gel for localized inflamation/pain relief for both joints & muscles. After clearing it with my PCP, I have just started taking daily oral MSM supplement (1-2g/day, powder mixed in orange juice).
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