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~ Depressed and scared, not making it financially ~

Mental Health | Last Active: Mar 19, 2022 | Replies (428)
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@amberpep

Hi Colleen .... That is one thing I have always been guilty of .... running around barefoot or sock-footed. I guess now I'm paying for it. I have found that one of the styles of Merrell to which I add one of those rubber forms for p.f. works really well for me. I'll have to look at the Birkies .... are they the ones like sandles? or is it another style. It sure takes getting used to to be wearing real shoes all day when I've virtually lived barefooted. Getting out of bed in the AM is the worst ... yeowee! What stretches do you do? I'll have to try the iced water bottle thing. Thanks for the information. Let me know about the Birkies.
abby

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Replies to "Hi Colleen .... That is one thing I have always been guilty of .... running around..."
Colleen Young, Connect Director | @colleenyoung | Sep 10, 2020

@amberpep, congratulations on the new job. Now with being on your feet during your shifts, you'll have to be extra vigilant with taking care of the plantar fasciitis. It takes a long time to get rid of. Here's what I do (tips from my physio therapist)
1) calf stretches 4x30sec
a) lunging with back knee straight (gastrocnemius stretch)
- heels on ground, toes squared forward
- should feel tension/stretch in calf of back leg
b) lunging with back knee bent, foot forward slightly compared to 1a) (soleus stretch)
- heels on ground, toes squared forward
- should feel tension/stretch in achilles/back of ankle of back leg

2) heel circles 20x/direction (in AM)
- draw circles with heel (should feel very awkward, targeting ankle mobility as opposed to forefoot mobility)

3) self-massage calf with ball 10x movements/spot, ~5 spots
- sitting/lying with leg outstretched, place ball under calf
- maintain pressure on 1 spot at a time
- movement: ankle pumps (like you are pressing a gas pedal)

5) ice as needed
- 5-10 min (smaller area), not too cold

5) decrease high impact activities (e.g. running, jumping) for now

Yes, getting out of bed first thing in the morning is particularly painful. I have a belt (like a luggage belt) that I use to gently pull my foot into flex position and hold for 30 seconds, followed by heel circles. Sometimes I repeat. It all depends how urgently I need to take care of other body needs (a-hem) 🙂

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