90 Day Healing Plan
1. Step only onto proper orthotics*, especially after rest. No walking barefoot for 90 days.
2. Wear properly fitted shoes with mid level support function, use orthotics.*
2. Ice, heat, ice 10 min cycles. (ice where it hurts)
3. Rub from heel to toe to break up scar tissue- do not rub in a circle.
4. Stretch your hamstring via a modified Downward Facing Dog stretch, do with shoes on.
5. Take what ever anti-inflamatory methods that worl for you, this is an inflamation problem.
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The Plantar Fascia
The Red indicates typical locations of pain, the most common location is under the heel.
the Grey is the Plantar Fascia itself, when it is inflamed, the injury is called plantar fasciitis.