Quote:
Originally Posted by Lost Dog
That's good to hear. Rolling out of bed is the worst. Should I do something FROM bed to start things off? Keep the tennis ball handy before walking on it?
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Tennis ball, ankle ROM, and a towel calf stretch all should help as should Tina's suggestions ...
Quote:
Originally Posted by tkinsley
DOrsiflex your foot and rub your plantar fascia with a knuckle or two before you jump down on it. It shortens at night somewhat from foot position so you're just trying to warm up the fibers so they're ready to bear your weight. Rolling with a tennis ball is fine, too. I ended up getting a plastic splint thing to sleep in when I had my one bout with it years ago--it kept my foot dorsiflexed all night. Worked like a charm.
Your frees are gonna need to go on the shelf for a while.... your cross trainers are probably going to be the right shoes for now.
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The best thing I found to help is to freeze a 1 litre bottle of water (like Poland Springs or other similar bottle) and use that to roll on the bottom of your foot. That way you are getting the ice and the rolling at the same time.
Also be sure to STRETCH your calves ... the best one is the stair stretch where you stand on a step and then sink one heel off the stair, holding the stretch for 30+ seconds on each side (yes, do both sides to keep the other side from getting PF too).