More on Plantar Faciitis

I'm still bothered by aching feet, especially when I've been sitting for a while and after a night's sleep. It's been since the end of March now; time for all this to clear up. From Runners World:

Plantar fasciitis can be a nagging problem, which gets worse and more difficult to treat the longer it's present. At the first sign of soreness, massage (roll a golf ball under your foot) and apply ice (roll a frozen bottle of water under your foot). What you wear on your feet when you're not running makes a difference. Arch support is key, and walking around barefoot or in flimsy shoes can delay recovery.

If pain is present for more than three weeks, see a sports podiatrist. Treatments such as orthotics, foot taping, cortisone injections, night splints, and anti-inflammatories decrease symptoms significantly in about 95 percent of sufferers within six weeks. For more stubborn cases, physical therapy may be prescribed; six months of chronic pain may benefit from shock-wave therapy, a recently FDA-approved plantar-fasciitis treatment.

While it's typical to experience pain in just one foot, massage and stretch both feet. Do it first thing in the morning, and three times during the day. Your feet will thank you. --Shelley Drozd

[1] Achilles Tendon Stretch: Stand with your affected foot behind your healthy one. Point the toes of the back foot toward the heel of the front foot, and lean into a wall. Bend the front knee and keep the back knee straight, heel firmly planted on the floor. Hold for a count of 10.

[2] Plantar Fascia Stretch: Sit down, and place the affected foot across your knee. Using the hand on your affected side, pull your toes back toward your shin until you feel a stretch in your arch. Run your thumb along your foot--you should feel tension. Hold for a count of 10.