Plantar fascia is a ligament which connects the front of the foot and the heel. The inflammation of this ligament can result in a really painful and unpleasant condition, known as plantar fasciitis. The two main factors of this condition are the constant movement and being overweight. It usually appears at athletes and pregnant women.
Plantar fasciitis treatment
You can relieve the pain with some techniques for relaxation and also with stretching. We present you some exercises which will be of great help:
Use a tennis ball to roll your foot over for 1 minute. Then, you need cross one of your legs over the other one. Pull the big toe upwards and hold this position for 14 seconds. Then, you can release. Repeat this procedure for 3 times. Then, you can switch to the other foot.
Also, as an exercise strap, you can use a folded towel. Just put it under the foot and pull the towel upwards in order to stretch your foot in front of you. Hold this position for half a minute. Repeat the procedure for 3 times.
Calf stretching exercises
You need to extend the leg in a lunge-like motion. Hold this position for half a minute. Repeat the procedure for 3 times on each leg.
How to prevent plantar fasciitis
We recommend you to stretch every day in order to prevent the pain. Also, it is very important to take care of your weight. You can keep yourself healthy and fit by regular exercising. This will improve the connective tissues mobility which will reduce the risk of plantar fasciitis.
Also, it is very important to wear the proper footwear, which will help you to eliminate the pain and reduce the pressure on your feet. Make sure not to put unwanted pressure on the feet, and whenever you are not involved in some exercising you need to take the time to relax. In order to avoid injuries, make sure to stretch every time before starting the training.
You should know that health of your feet is very important. You need to visit your doctor immediately if you notice some pain or inflammation in your feet!
Source: Weekly Healthy Life