Ice Your Heel for 20-30 Minutes Once Daily
Apply an ice pack to your heel, on for five minutes, off for one minute, for a total of 20-30 minutes. Never apply ice directly to your skin; wear a sock or use a towel instead.
Perform These Stretching Exercises Four Times Each Day
Standing Calf Stretch
Brace your hands against a wall. Extend your leg toward the back with your knee locked, your toes pointing toward the wall, and your heel touching the floor. Slowly bend your elbows until you get a good (but not painful) stretch. Hold for 20-25 seconds. Slowly repeat these “push-ups” against the wall five times.
While sitting in bed, wrap a towel around your foot and slowly pull it toward you. Do not jerk your foot. Maintain low tension while stretching. Hold for 20-25 seconds, then release. Repeat five times.
Plantar Fascia Massage
While seated, place your foot on a golf ball, rolling pin, or similar object. Roll your foot from your heel to your arch and then to your toes. Roll back and forth for approximately five minutes. Repeat three or four times.
Calf Stretch on a Step
Only if directed by your physician: While resting your forefoot on a step, drop your heel slowly. Repeat four times. Be sure to have a GRIP on something for balance.
- USE ANTI-INFLAMMATORY MEDICATION AS DIRECTED.
- NO BARE FEET!!! WEAR GYM SHOES AT ALL TIMES, EVEN IN THE HOUSE.
- IF YOUR FOOT WAS TAPED TODAY, PLEASE KEEP IT DRY AND LEAVE THE TAPE INTACT FOR THREE TO FIVE DAYS WHILE STILL PERFORMING YOUR STRETCHING EXERCISES.
- IF YOU RECEIVED AN INJECTION TODAY, DO NOT PERFORM YOUR STRETCHING EXERCISES FOR TWO DAYS, BUT CONTINUE ICING YOUR HEEL.
- IF YOU CALL YOUR INSURANCE COMPANY REGARDING ORTHOTIC COVERAGE, THE CODE THEY NEED IS L3000.
- WE COLLECT PARTIAL PAYMENT THE DAY OF CASTING.
- PLEASE CALL OUR OFFICE WITH ANY CONCERNS OR QUESTIONS.