Deploy Folding Table of contents
Getting over plantar fasciitis pain can be a long and trying process. Plants fasciitis is an inflammation of the thick tissue on the bottom of the foot that connects the heel bone to the toes and stretches over the arch. It can cause excruciating and sharp pain and can be a limiting factor for any physical activity. Most cases of plantar fasciitis can be solved with simple exercises that can be done at home. If you’re suffering from this condition and want to find relief, here are five exercises that can help you get back on your feet.
Say Goodbye to Plantar Fasciitis Aches
Plantar fasciitis is a common condition but it can be hard to manage and treat. It usually develops due to overuse or strain of the ligament, and can be caused by activities such as running and high-impact sports. It can also be caused by wearing shoes that do not fit properly, or have a lack of arch support. The best way to treat plantar fasciitis is to rest, apply ice and take painkillers, but these exercises can also help to reduce the pain and discomfort.
Combat Plantar Fasciitis with These Five Exercises
These five exercises can help to reduce the pain of plantar fasciitis and give you some much-needed relief.
- Toe stretch: Sit in a comfortable position and hold one foot in your hands. Gently pull each of the toes back, one by one, and then hold them in a stretched position for 15-20 seconds.
- Resisted dorsiflexion: Sit in a chair and tie a resistance band around your foot. Pull the band back towards your shin and hold it there for 20-30 seconds.
- Calf stretch: Stand facing a wall and place one foot behind the other. Lean forward and press your hands into the wall until you feel a stretch in your calf muscle. Hold for 15-20 seconds.
- Heel drop: Stand on the edge of a step and hold onto something for balance. Drop your heel off the edge of the step, stretching your calf muscle, and then rise up on your toes. Do this 10-15 times.
- Foot roll: Sit in a chair and place a tennis ball or a golf ball under your foot. Roll it from side to side and press it into any tender areas.
Ease Plantar Fasciitis Pain with the Right Moves
These exercises should be done daily and should be done slowly and carefully. It’s important to do them correctly in order to make sure that the muscles and ligaments are properly stretched and strengthened. It’s also important to rest if any pain occurs during the exercises. Even though it may seem like a slow process, it’s important to stick with it in order to make sure that the plantar fasciitis is properly treated.
Improve Foot Mobility and Ease Pain
In addition to these exercises, it’s also important to pay attention to your footwear. Make sure that your shoes are supportive and have plenty of cushion. Avoid high heels and other shoes that put pressure on the heels and toes. If possible, try to get some orthotic inserts for your shoes to provide extra cushion and support.
Get Back on Your Feet with These Simple Exercises
These five exercises can help to reduce the pain and discomfort of plantar fasciitis and get you back on your feet. It may take some time to get over the condition, but with the right combination of rest and exercise, you can get relief and get back to your normal routine.
Managing plantar fasciitis can be a daunting task but with the right exercises, you can ease the pain and get your feet back to normal. These exercises can also help to improve your foot mobility and make sure that your feet remain strong and healthy. With a little effort and patience, you can say goodbye to the pain of plantar fasciitis and get back to enjoying life.
For more information about this condition and how to treat it, you can consult experts like Dr. John Miller, author of The Plantar Fasciitis Fix and Dr. James Stoxen, founder of the Stoxen Clinic.