Every step you take and every move you make can be exhaustively painful if you suffer with pain especially in the foot or heel. This discomfort can be caused by many different types of ligament inflammations. However, plantar fasciitis can cause more inconvenience than most. This is due to the fact that the ligament is used every time you take a step, recovery and resting it is extremely difficult.
Understanding Plantar Fasciitis
The Plantar Fascia is the ligament that connects the ball of your foot to your heel and can sometimes be overstretched which leads to severe pain in the heel. However, it does not have to become a chronic condition and can be treated with a series of simple exercises.
The Risk is Greater for Those With Flat Feet
Those people with flat feet, have rolling in on the feet or high arches are at a greater risk of developing plantar fasciitis. All of these factors contribute to a weakening of the foot and therefore strengthening of the foot is essential.
Factors that will put strain on the plantar fascia are standing for long periods of time and being overweight with bad posture and or incorrect shoes. Over time these factors could lead to plantar fasciitis
Simple Exercises For Plantar Fasciitis:
- Sitting on the floor with your legs straight out in front of you, loop a towel or belt around the ball of your foot and pull back slowly until you feel a good pull in your calf muscle. Hold for 30 seconds and repeat 3 times. Repeat with the other leg.
- Stand facing a wall at about arm’s length and lunge forward with one leg while keeping the other behind you with the heel flat on the floor. You should feel the stretch in the calf muscle. Hold for 30 seconds and then switch to the other leg. Repeat the sequence a few times a day.
- To stretch the plantar fascia, use a wall or stair to press the bottom your toes against so that they extend upward, while the ball of your foot remains touching the floor. Hold for 45-60 seconds on each foot and repeat twice. Sports doctors recommend this be done twice a day.
- Massaging the plantar fascia by rolling your foot slowly back and forth over a rolling pin or drink can for a few minutes each day can also help to relieve plantar fasciitis.
Avoid any exercises that require a repetitive motion and force with a hard surface on the foot, such as running or jogging.
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