Inflammation of the connective tissue that runs lengthwise along the bottom of your foot (the fascia) is a common problem for golfers. But the very thing that might have caused your foot pain is the same thing that might prevent it in the future. If you’re currently suffering from plantar fasciitis, a biting pain at the front of your heel or heels (you can have it in both feet at the same time—ouch!), things such as stretching, rest, massages and anti-inflammatory drugs are all useful treatments. If this is the time of the year when you’re not playing golf because of the weather, that’s good. The last thing you’ll want to do is walk a hilly golf course if you’re in pain. It’s only going to aggravate a condition that can go away if you treat the winter months as down time.However, when the pain finally goes away, you’ll greatly increase your chance of avoiding future issues, orthopedic doctors say, if you strengthen the muscles of the feet, ankles and calves by doing things such as walking on uneven ground like a golf course. That’s good news if you prefer to carry your bag or take a push cart when you play. Even walking on a beach can help you from experiencing further flare ups. Dr. Timothy Beals, an orthopedic foot specialist in Park City, Utah, said things such as pre-round foot activation exercises and wearing properly fitting golf shoes are going to go a long way to prevent plantar pain. Instinctively, you might think you should reduce the amount of walking you do. But the more you walk, the stronger and healthier your feet become.If you’re somewhat flat-footed or prone to fasciitis, it also smart to spend a few minutes on feet and lower-leg exercises, says Golf Digest’s Chief Fitness Advisor Ben Shear. It can be as simple as massaging the bottom of your foot by rolling a tennis ball underneath it or scrunching up a towel with your toes. Also, walking on the sides, balls and heels of your feet can help. Just remember that if you’re currently experiencing pain along the bottom of your foot, you’ll need to rest before starting any preventative treatments.
OlgaMiltsova
One thing you might not think about is the role of other muscles in alleviating fascia inflammation in your feet. For example, better pliability of the calf muscles will assist in keeping your feet healthier. Using some kind of foam roller on the backs of your lower legs should be a near daily part of improving your foot health. You can do it while watching TV.
Oleg Breslavtsev
This article was originally published on golfdigest.com