Correct self-treatment can help you effectively relieve plantar fasciitis, a common and annoying running disease. Persistent pain and stiffness in the heel or bottom of the foot? This discomfort, whether it is tingling or dull pain, may be caused by the so-called plantar fasciitis. This disease often occurs in long-distance runners. Due to the long-term tension of hamstring, instep, calf and achilles tendon, or the lack of proper arch support in running shoes, this disease can also be caused by the unbalanced use of muscles in buttocks or pelvis. According to Jon Clemens, a San Diego long-distance running coach with a master's degree in sports physiology, this imbalance may be compensated, resulting in more stress on one leg than the other. Because correcting this muscle imbalance requires long-term correction to restore muscle balance and intensive training of calves and pelvis, Clemens said that if you want to temporarily relieve plantar fasciitis, you can easily do some simple self-treatment at home. If you really suffer from plantar fasciitis, in addition to stopping or reducing running, Clemens suggests that you continue the following five daily conditioning methods until the pain subsides.

1. Stretch the fascia and stand with your toes against the wall. Keep your arch and heel as flat as possible to stretch your toes. Keep this posture, count to 10, and then repeat 10 times, doing 3 to 4 groups every day.

2. Put a bottle of frozen mineral water under the arch and roll it back and forth. Stretch the arch first, and then let the mineral water bottle roll back under the arch 10 minutes. "When it's cold, tendons contract."

? Ocean County Sports * * * Medical 3. Bring a frozen golf ball and roll the frozen golf ball on the sole of your foot, from front to back, so that the golf ball touches the whole sole of your foot. Apply a pressure of 15 second on each point on the sole and side to ensure that there is * * * at each point. Then, roll the ball back and forth under your feet.

? ShutterStock 4。 Use a roller mace to * * * the whole body muscles. "Even if the shoulder and neck muscles are tight, it may lead to plantar fasciitis, and the arm swinging posture is not good when walking or running, and the balance and stride of the left and right hips will also be affected."

? Archium. Allegro.pl 5. Raise your arch Buy an insole that can raise your arch and keep the arch radian, no matter whether your feet are everted or everted. "The soles of the feet need more support and reinforcement," Clemens suggested adding such insoles to all shoes if possible. 」