Q: My plantar fascia feels tight and it hurts :( what do I do?

This question comes from my dear pretty friend, Liz Passannante, all the way from New York.

liz
Liz Passannante

First off.  I am not a doctor.  So if something bad is actually wrong with you, do NOT listen to me.  Listen to the person who went to medical school, not the girl who still eats Welch’s Fruit Snacks on a regular basis.

Now moving right along.  You’ve run, you’re sitting down to stalk your friends on Facebook, and you realize that your plantar fascia is tight!  (Your PF is a super super thick band of tissue that runs along the bottom of your foot.  If your arch is super flexible, your PF is getting a ton of stretch-contract and stretch-contract, and that’s probably why it’s sore and tight).

Anyhoo, so you realize as you’re chilling at home that your plantar fascia is tight and could use a stretch. Here’s what you do in a pinch.

First, sit in a chair, and cross your foot over your knee like a boy sits.  With the heel of your hand (right foot, right hand and visa vera), pull back on your toes till you feel that band stretch.  Again, don’t injure yourself, be smart about the stretch, and stop if you feel like you’re doing more hurt than good.

Then, grab a can of hairspray off the bathroom counter, and spritz your hair.  Look how good you look!

Sike, make sure that it’s one of those metal thick ones, and roll your foot over the bottle.  Bear a little weight if you need to.

Finally, put on your CEP Compression socks and go to sleep!  Don’t overdo the stretch and irritate it further.  In the future, to prevent this, stretch and warm up well before a run.  Don’t forget to stretch your calves and your achilles – everything is interconnected!  And for safekeeping, put a 16-oz Deer Park in the freezer, and roll your foot on this every time you feel that twinge of tightness in your foot.

Great question, Liz!

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