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Plantar Fasciitis: Suggestions from our RunPT Susie Roley PT, DPT

January 17, 2012 by Erik Moen

Do you have heel and foot pain from running? Susie Roley PT, DPT has some tips so you can prevent Plantar Fasciitis?

• Proper running shoes: Running gait analysis before you start training
• Strengthen arch and foot: Such as arch curls, heel and toe walking.
• Stretch your calf (gastroc/soleus complex): 30 seconds x 4 reps 2-3 times a day
• Stretch your plantar fascia: Tennis or hard rubber ball massage (3-5 minutes a day)
• Ice massage with water bottle (5 – 7 minutes after run)
• Variety is KEY!: Surface, pace, distance, cross- train, rest days
• KEY: Listen to your body!!!! Do not run through pain

Further questions? Call Susie at Corpore Sano PT in Kenmore, WA!

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