‘Plantar fascia’ refers to foot health. It’s a thin ligament that connects the front part of the foot with the heel.
It was reported that over half of the American population suffers from foot pain, which is usually related to plantar fasciitis, or damage to the plantar fascia.
Plantar fasciitis condition is typically caused by repetitive motion or weight gain, and it usually appears in athletes, pregnant women, and those who work in a standing position for longer periods of time.
So, the pressure and weight cause inflammation and pain.
Nevertheless, there’s a prevention and treatment for this condition.
The best way to treat it is doing stretching exercises since they relax the tight muscles which further worsens the condition.
The most effective exercises for this condition are:
Calf Stretches
Your heel pain can be alleviated by stretching the calf.
Just stretch your leg in a squat-like movement and remain in this position for half a minute. Do this 3 times with each leg.
Seated Exercises
Here are the most effective seated exercises:
- Cross one leg over another, and pull your big toe upward. Remain in this position for 15 seconds, and then release. Do this 3 times with each leg.
- Take a folded towel and place it under the foot arch. Then, push upward so that your foot is stretched in front of your body. Hold this position for 15 to 30 seconds. Do this 3 times.
- You need a water bottle or something similar. Roll your foot over the bottle for about 60 seconds for each leg.
These exercises prevent plantar fasciitis, and here are more ways to prevent this condition:
Warm-up
Don’t forget to warm up your body prior to any exercise or physical activity. In this way, you will avoid possible injuries.
Regular Exercise
Exercising regularly and keeping a healthy weight are one of the best ways to prevent plantar fasciitis. The risk of ligament tightening is further reduced by stretching your muscles and joints.
Ensure Proper Support
To keep your feet healthy, wear comfortable shoes. It is extremely important for your feet to have proper support, so avoid wearing tight or badly constructed shoes, and walking barefoot.
Keep a Healthy Weight
Controlling your weight is the best way to prevent unnecessary pressure on your whole body and feet.
Rest
Always try to rest your feet between your everyday activities, as they carry your entire body weight. Also, don’t expose your feet and heels to continuous repetitive movement.
If you are able to prevent foot problems, you will most effectively protect your feet’ health. If you think you have plantar fasciitis, start doing these exercises and lifestyle changes, but in more serious cases consult a doctor.
Via Healthline | Healthline