Plantar fascia is probably a term that you haven’t heard before but it’s very important when it comes to foot health.
It is a thin ligament that connects the heel to the front of the foot. According to Healthline, around 50% of the population in the U.S suffers or have suffered from foot pain associated with damage to the plantar fascia.
The leading cause of this condition called plantar fasciitis is repetitive motion and weight gain. This condition is common among pregnant women, people who work standing on their feet and athletes. The constant movement and the pressure from added weight can cause pain and inflammation of this thin ligament. However, plantar fasciitis can be treated and even prevented.
The best thing you can do in order to relieve the pain is to perform a series of stretching exercises that will relax the tight muscles that cause the issue. Some of the most effective stretches are:
Stretching the calf will relieve the pain you feel in the heels. Simply extend the leg in a lunge-like movement and hold it like that for 30 seconds. Repeat 3 times with both legs.
These are probably the easiest exercises that everyone can do. They are also one of the most effective in alleviating the pain and the symptoms of plantar fasciitis.
- Cross one leg over the other. Then pull up the big toe and hold for 15 seconds. Release and repeat 2 more times. Do the same with the other foot.
- Take a water bottle or a foam roller and roll your foot on it for a minute. Repeat with the other leg.
- Use a folded towel as an exercise strap. Put it under the foot arch and then pull upward in order to stretch the foot in front of your body. Hold it for 15-30 seconds and release. Repeat the exercise 3 times for the both legs.
In order to prevent plantar fasciitis, you can do the following stretching exercises recommended on WebMD:
Warm up before doing any physical job or exercise. Starting an exercise without a warm-up session can result in an injury.
By exercising regularly, you will be able to maintain a healthy weight and strengthen your muscles and joints. This will significantly lower the risk of tightening the foot ligaments.
Ensure Proper Foot Support
Wearing proper and comfortable shoes is crucial. Avoid any tight or poorly constructed shoes as well as walking barefoot so you don’t put extra stress on your feet and heels.
Maintain a Healthy Weight
The unnecessary pressure on the feet and the heels can be avoided if you maintain a healthy weight.
Always make time to rest the feet between the various daily activities. Make sure to alternate between activities in order to protect the feet from constant repetitive movements.
Since the feet support all of our body weight when standing, walking or running, it is of utter importance to maintain their health and prevent feet issues. If you suspect that you might suffer from plantar fasciitis, consult your doctor immediately.
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