Quote:
Originally Posted by Caricar
Hello everybody! So in the last few months I've noticed I am experiencing considerable pain in my feet, especially after lots of rehearsals or shows. I've always had foot cramps as I know my arches and tendons in my feet are poor, but the pain has progressed lately.
It is VERY painful all over my foot in the mornings when I get out of bed and I tend to hobble around for a bit - it is an unpleasant aching/throbbing/burning feeling in my feet most of the day but it is definitely worst in the morning.
It looks like i have plantar fascitis, though my pain is not in my heel - it is everywhere else on my foot.
Can anyone recommend stretches and/or exercises or share their experience with this? It is getting worse and I am quite worried about it impacting my dancing if it continues.  I can't afford orthotics right now but do get active release therapy ( a form of massage therapy / soft tissue rehabilitation) |
I suffer from Plantar fascitis. I have had treatment on for this by an MD and I am a nurse with medical advice that i hope helps you.
First off, plantar fascitis is the inflammation or swelling of the tissues on the bottom of your feet. My doctor told me to take NSAIDS or none steroidal inflammatory agents. I took ibuprofen every 6 hours. Wearing good shoes such as New Balance helps. I also put a water bottle in the freezer. I roll it underneath my feet, always making sure you have a thin towel between the ice and skin. About 10 minutes is about all I can tolerate of the cold, then I let my foot settle, then do this again about 3 more times.
You should see your orthopedic doctor. About the only way to cure plantar fascitis is to splint your foot. I had 2 bad bouts of it..The first time I had a cast put on my leg, the second time a big boot. (Which was nice so I could take it off to shower. The reason they splint severe cases is to let the muscles settle down or rest. Also make sure you are resting your feet and you are not doing things that are upsetting to your foot or feet. After the cast and boot came off...The doctor had me doing strengthening exercises. You stand on a step stool or step...Starting slowly. Lift yourself up onto your tippy toes, then let yourself down slowly. The downward movement is what strengthens those muscles. Do about 5 sets of 20, working your way up so you can lift yourself up on one foot with the other off the ground.
Good luck to you and I hope you feel better soon.