Strategies for Heel/Arch Pain

author : Team BT
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Plantar Fasciitis Tips for Triathletes

Jogger’s heel, also known as plantar fasciitis, is a common foot condition that occurs when the tissue called plantar fascia, which connects toes with the heel, is overstrained. Excessive pressure causes tissue inflammation and results in foot and heel pain. The level of illness and injury depends on how torn the tissue is. Worse conditions may limit person’s ability to stand or walk, especially in the mornings.

Plantar fasciitis is common for both women and men between the age of 40 and 60. It also commonly affects hikers and runners and in general all people who are actively on their feet. Other causes of plantar fasciitis include excessive weight, inappropriate footwear, and improper walking. People with high arches and flat feet are also more prone to this condition.

There are numerous potential solutions for this health condition, but their performance varies from person to person. It is crucial to test different pieces of advice and stick to the ones that work best in your case.

Prepare a Cold Compress

One of the most effective treatments for foot pain is to apply a cold compress on the affected foot. Wrap ice in a thin cloth and gently massage your foot with it. Repeat the process multiple times  a day, especially after physical activities.

Rest your feet

Eliminate or reduce all activities that require you to walk, stand, or run a lot.

Prepare Epsom Salt Bath

Epsom salt has been proven to treat plantar fasciitis and reduce its symptoms efficiently. To prepare Epsom salt bath for your feet, first, place a few tablespoons of Epsom salt into a bucket. Add warm water, mix well, and soak your feet for around 15 minutes. After soaking, massage and rest the feet.

Choose supportive footwear

Look for footwear with proper arch support and cushioning.

Perform stretching exercises

  • Roll a frozen golf ball or a bottle of water under your feet for a few minutes.

  • When you wake in the morning, sit down and stretch your legs, feet, and toes. Reach for your toes with your hands and gently pull them towards you for around 10 seconds. Repeat multiple times.


Plantar fasciitis is a common condition that can imperil your triathlon training. While it mainly affects middle-aged people, no one is excluded. The condition can be caused by excessive walk and run, excess weight, flat feet and high arches, and more. To counter this condition, you may need to try several of the strategies above. If you are dealing with plantar fasciitis, you will  want to rest your feet as much as possible and use massage.

When the injury has resolved, use exercise to help to strengthen the plantar fascia and prevent future injuries. Strengthening the feet by cross training in other sports, gradually incorporating jumping movements, and walking barefoot to strengthen the arches can help. Engage in new activities slowly, so your feet have time to build strength without tearing or tightening up too much. Choosing appropriate footwear with the help of a professional is also a good idea.

Treating plantar fasciitis can take some time and requires patience. Rest assured that, once you identify a suitable solution for yourself, the treatment will pay off and you will be able to walk and train carefree again.


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date: November 30, 2017

Team BT