Many of you probably never heard the term “plantar fasciitis”. But plantar fascia is one of the most common foot problems. Almost every other person in America suffers from foot pain. In most cases, the pain is related to problems with the plantar fascia.
The plantar fascia is a thin ligament that serves the purpose of connecting the heel with the front of your foot. The condition is called plantar fasciitis. The biggest causes for damage to the plantar fascia are sudden weight gain and repetitive motions. That is why athletes and pregnant women are considered risk groups. The constant pressure they put on their feet, in addition to the constant movement often results with plantar fasciitis.
But today, we will not talk about causes. Instead, we will focus on a solution to the problem. To be precise, we will discuss some home treatments, including stretches and exercises. And of course, I will give you some prevention tips.
Exercises for plantar fasciitis
Let’s start with treatment. The best thing you can do when you suffer from this foot condition is to work your feet muscles. I know many of you will say rest and you will feel better. Yes, exercise will put more pressure on your foot. But it is all about how and where you apply pressure. For plantar fasciitis, it is best that you perform seated exercises.
The first exercise is foot roll. The trick is to roll the foot over a water bottle, or a rolled towel. To be fair, any similarly shaped hard object will do the trick. You are actually massaging the area under your foot. Do for one minute per foot.
The second exercise is crossing legs. Cross one leg over the other, and then pull upward using your big toe. Hold the position for 10 to 15 seconds, and then release. Repeat three times on one foot, and then switch to the other.
For the last seated exercise, you need a folded towel. You can use an exercise strap as well, but the towel mimics the strap. Place the strap or the towel under the arch of your foot. Now, gently pull upward. You want to stretch your foot in front of you. Hold for 15 seconds, and then release. Repeat three times per foot.
Last, but not least, we have calf stretches. By stretching your calves, you reduce the pressure on your heels. And stretching calves is very simple. All you need to do is extend your leg in a lunge-like movement. Hold the position for 20 to 30 seconds, and then release. Repeat five times per leg.
The best way to cure and treat any condition is to prevent it in the first place. Therefore, I want to give you some tips how to prevent plantar fasciitis.
– Maintain a healthy weight. As long as you maintain a healthy weight, you will not put extra pressure on your body. The feet are usually the first line of defense, and they are the first to crack under unnecessary pressure and weight
– Exercise regularly to ensure you stay at healthy weight and properly stretch your muscles
– Invest in quality shoes. You want to ensure proper support for your feet. Avoid cheap and poorly constructed shoes just because they look good. You want quality and practicality, not beauty
– Do not put extra pressure on your feet. Allow them to rest from time to time. Make sure to alternate between activities, just so that your feet are not subject to repetitive movement
– Warm up your body before any exercise or activities. Do not jump into excessive movement right from the get-go. This can lead to an injury.