Are you getting soreness and tightness in your feet?  Here are some tips to help you relief some of that tension!

1. Stretch the fascia. Prop your toes up against a wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times three or four times per day.

2. Roll a frozen water bottle under the arch. Stretch first then roll out the arch for 10 minutes.  You don’t want to stretch the tendon when it’s ice cold.

3. Freeze a golf ball and massage the fascia. Roll the frozen golf ball under the foot, starting from the front and working your way back. Put good pressure on each spot—the medial, center and lateral positions—for 15 seconds before moving to the next area. Then, roll the ball back and forth over the entire foot.

For more information about plantar fasciitis or other running related injuries, visit: http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264