Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
Plantar fasciitis is a common cause of heel pain. It is the inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).
A symptom of plantar fasciitis is foot/heel pain that usually occurs with your first steps in the morning. The pain can decrease as you begin moving around, and return when you are standing for long periods of time or standing after sitting. This overuse injury is common in runners and those who wear shoes with inadequate support.
Here are some stretches and exercise that can help alleviate some of these symptoms. Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Dan Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.”
Exercises are provided by our partners at University Health Services through a company called Medbridge. Each series of exercises includes instructions and video tutorials for each movement.
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Work on this set of exercises until no pain is experienced with walking or other daily activities. Follow the guidelines in the program to progress to Phase 3.
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Work on these exercises until you have no pain while performing daily activities Follow the guidelines in the program to progress to Phase 4.
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Work on these exercises as listed in the program and when you can jog for 30 minutes with no pain. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.