Decrease your activity level: THe more you are on your feet, the more tearing that occurs in the fascia. Stop running or walking and try biking or swimming. Avoid the treadmill and the stairmaster at the gym.
Try an ice massage: Freeze a sports water bottle and place it on the floor. Roll your arch over the water bottle for 20 minutes twice a day.
Stretch your calf: In the morning, before you get out of bed, wrap the towel around the ball of your foot. Pull the foot towards you, keeping your leg straight. You should feel a stretch in your calf. Stretch for 30-60 seconds. This will help to decrease your pain once you step down.
Wear supportive shoes: You should wear supportive shoes at all times. Don'r go barefoot. Many of the shoes have light weight designs and tend to breakdown in the middle of the shoe after two or three months. Always test all of your shoes before wearing them.
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