How to recover from plantar fasciitis

As we mentioned previously in our blog, one of the most common injuries among popular runners It is plantar fasciitis, it is one of the worst injuries we can find. Although this discomfort in the feet affects 10% of the population, it is more common in profiles such as the popular runner, so we are going to see some tips for runners who want to recover from plantar fasciitis.

If you suffer from plantar fasciitis, the first thing is rest. It is never easy, especially if you have to walk a lot because of your work, but the ideal is to reduce the number of days of running, or even eliminate the series for swimming or cycling. It is also advisable to put a bottle of frozen water under the sole of the foot and roll it little by little for 8 or 10 minutes two or three times a day.

We must also pay attention to footwear, an aspect that we do not always give the importance it deserves and that can be behind sports injuries such as fasciitis. Whether for running or for everyday use, wear shoes with good cushioning, that are comfortable and support the arch of the foot. Be careful with flat or worn shoes and sneakers.

Don't forget the stretches, both of the foot muscles and the heel. You can actually do exercises to strengthen those muscles, for example picking up marbles with your foot and putting them into a cup or towel from the ground with your foot. Stretching with an elastic band and the calf are also interesting.

Finally, it is advisable to go to the expert to prescribe pain relievers such as ibuprofen or even the use of a splint while we sleep. Physiotherapy work is another treatment that will help you recover from fasciitis, and the physio will give you good guidelines to follow to cure it and prevent problems in the future.