As a coach and nurse practitioner, in addition, I would highly recommend prevention of PF
with an easy active stretching warmup for your feet, in addition to the rest of
your muscles. You can do this by doing heel lifts, by stepping and lifting your
heel to stretch the bottom of your foot, followed by knee lifts with heel lifts,
then butt kicks with the above. Stretching gently before and more fully after
each workout, after an easy warmup and warm down, is time well spent.
It's easy to neglect our feet and body until it lets us know it hurts.
But, prevention of injuries is best!
Of course foot stretching is only part of a prevention plan
We could go on forever with general injury prevention with:
Strengthening core and extremities
Training plan/schedule
Run shoes/fit
Running technique
Hydration
Nutrition.....
Hire a good coach!
But when you face an injury anyway, from overuse or injury, the bottom line is:
dont ignore it, if self help doesnt work, get the right diagnosis from a
qualified health care practitioner(s) and treatment that works for you, gradual rehab and back to training with prevention in mind!
Coach Judi
USAT Certified Coach
