Folks, just a few pointers from experience...and this is also for those of you who may not have very bad plantar fascia or don't experience discomfort yet!!! Typically refs do not stretch the calf muscle enough and this has a direct relation with the plantar tendon. Stretch a ton! Also, ice the insertion point, under the heel, if you can handle the discomfort... directly with ice. I use styrofoam cups 3/4 filled with ice sitting in freezer. Or, for those of you in a cold climate, leave tennis balls in your trunk (or you can freeze them in your freezer...try to explain this to someone!!) and take them in the house with you after reffing and sit and watch you favorite show while rolling the ball under your foot. This cools the area and also stretches the tendon and adds flexibility. Additionally you can lay a towel flat on the floor and try to roll it up by grabbing it with your toes and pulling it toward you. This also increases blood flow to assist in repairing the area and helps with flexibility and strength I think. Remember to ice any area that you inflame asap. If using direct ice do not go as long as using ice in a towel for example. And stretch the hamstrings and hip flexors as they will also have a direct result on calf flexibility. Hope some of this helps!!!
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