Plantar fasciitis is one of the most common causes of heel pain, which involves inflammation of a thick band of tissue that connect your heel bone to your toes andruns across the bottom of your foot,
Plantar fasciitis usually causes sharp pain that occurs with your first steps in the morning. As you move more, the pain normally decreases, but also, it can return after long periods of standing or after rising from sitting.
According to Healthline, more than 50 percent of Americans suffer from foot pain, which is most commonly associated with damage to the plantar fascia.
Frequently motions and weight gain are usually reasons of causing the development of plantar fasciitis. This condition happens among athletes, pregnant women and those people who stand for a long period of time. Many actions can be taken to prevent and treat plantar fasciitis.
The incorporating of effective stretching, are very often things that you can do if you suffer from plantar fasciitis to help loosen the tight muscles that aggravate the condition.
- Seated Exercises
They are easy to achieve and helpful in most of the people. In the article bellow we are presenting you exercises for seated stretching offered by Healthline:
- Use a water bottle or similarly shaped object for rolling your foot over it for one minute per foot.
- Crossing one leg over another pull upward on your big toe. Stay in this position for 15 seconds, then release and repeat three times. Alternate to the other foot.
- Use a folded towel instead of an exercise strap. Placing the towel under the arch of your foot gently pull upward and stretch your food in front of you. Stay in this situation for 15 to 30 seconds and repeat three times.
– Calf Stretches
The heel health can be improved by stretching your calves, while you are simply extending your leg in a lunge-like movement and stay in this position for 30 seconds. Repeat three times per leg.
Stretching exercise works as a prevention for plantar fasciitis too, but there are other considerations as well. The following options are suggested by WebMD:
- a) Maintain a Healthy Weight
Maintaining healthy weight ensures you to not putting unnecessary pressure on your body, especially on your feet.
- b) Exercise Regularly
Exercising regularly helps your body to stay at a healthy weight. It also properly stretches muscles and joints and reduces the chances of the ligaments in your feet becoming too tight.
- c) Ensure Proper Support
To keep your feet in a safe position, shoes are proper their support. Wearing poorly constructed shoes or going barefoot puts added stress on your heels and feet.
- d) Take it Easy
Whenever you have a possibility allow your feet to rest, and alternate between activities. In this situation, your heels and feet are not being subjected to the repetitive movement for a long period.
- e) Start Slowly
Before starting any activity take the time to warm up your body. Jumping, without warming up, into excessive movement can lead to injury.