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Dealing with Plantar Fasciitis

What is Plantar Fasciitis?

This is an inflammation of the plantar fascia (a fleshly material under your foot that runs the length of your foot from the heel to the ball) usually near the heel or arch. This hurts the most in the morning when you first put your foot on the floor.  In severe, cases it can continue to hurt all day long.


Having flat feet, over use injuries (long distance runners), or new exercisers who aren’t used to working out, often suffer from plantar fasciitis. Also, improper shoes, such as shoes with no arch support or arches that are too high. Another cause is being overweight or pregnant, or anything else that may cause the arch to fall or be put in an unnatural position.


Doctors might prescribe an anti-inflammatory drug like Ibuprofen.  Stretching the arch of the foot will help as well.  To do this you would modify the standing calf stretch just by having your toe on the wall (rather than your entire foot), pressing the ball of your foot towards the ground. In addition, stretching the calf is also strongly recommended.  Many times a significant stretching routine will cue the issue with little to no drug use.  A significant stretching routine would consists of several different stretches for the calf up to 6-8 times per day.  Calf stretches are simple to do and can be done anywhere and at any time so it is a very easy to get a lot of stretching in.  If the pain persists for more than 4 weeks a doctor must be consulted and you may need to get orthotics for your shoes or possibly a cortisone shot directly into the heel.

Add these stretches to your routine!


Vary Your Exercise

One of the best ways to avoid a sports injury like this is to vary your exercise program which is something we think a fitness boot camp does very well.  Because each class is led by a personal trainer, you can rest assured that the workouts will vary from class to class as “muscle confusion” is a big part of our success.  So while you shouldn’t develop a repetitive injury, you can be sure you will be sore when the workout is over!

How We Help Prevent Plantar Fasciitis
in our Sarge Boot Camp Program