Your feet has a thin ligament which connects your heels with the front of your feet known as plantar fascia.
It is believed by Healthline that over 50% of Americans suffer from plantar fasciitis which is a pain associated with some sort of damage to the plantar fascia ligament.
Plantar fasciitis is a condition occasioned by inflammation and pain usually caused by a repetition in movement especially experienced by athletes and those people whose job demands that they stand for long periods of time and a gain in weight either as a result of pregnancy or overeating leading to obesity.
You can rectify this problem with stretching exercises that will help to relax tensed muscles and promote rapid healing.
Here are some tips you can adopt today to help you gain relief from Plantar fasciitis.
1.Try Calf Stretches
When you stretch your calf you will go a long way in getting rid of heel pain. You can do this by extending your leg in a sort of lunge-like motion. You will hold this posture for about 30 seconds then repeat the stretching exercise thrice with your two legs.
2.Try Various Seated Exercises
You can heal your plantar fasciitis problems by engaging in various seated exercises.
You can try this exercise, first cross a leg over the other then pull your big toe upwards and hold this posture for about 15 seconds and afterwards let go. Try this out thrice and then switch to your other foot.
You can also try out another seated exercise with a folded towel which you put under your foot and arch it while you pull it upwards as you stretch your foot in front of your body and holding this position for about 30 seconds then repeat the exercise thrice.
Another seated exercise is to use a water bottle which you roll under your foot for about 60 seconds after which you switch to your other foot and repeat the rolling exercise.
3.Engage In Warm Ups
It is important that before you engage in any physically challenging work or exercise you try warming up your body with simple and mild stretching exercises. By so doing you will avoid injuries which are caused by any sudden and unexpected movements.
4.You Need To Exercise Regularly
To avoid plantar fasciitis you have to exercise regularly as this will ensure that you maintain a healthy weight which is always the prerequisite for combating this condition.
5.Make Sure That You Maintain Proper Support Always
Make sure you wear the right shoes that are comfortable and of the right size. You should also avoid walking barefoot in order to prevent adding pressure to your heels and feet.
6.Keep Your Weight In Check
The biggest causative factor for plantar fasciitis is overweight caused by pregnancy or obesity. So you need to watch your weight always.
7.Get Lots Of Rest
Rest helps in re-invigorating your body and one way to get instant relief from plantar fasciitis is to get enough rest. Avoid repetitive movement and standing for extended periods of time.
You should avoid the causative factors of plantar fasciitis highlighted and also engage in regular exercises in order to avoid damage to your plantar fascia ligament as by so doing you will strengthen it and make it less susceptible to injury from sudden movement. Most importantly keep you weight in check as being overweight can put tremendous strain on your heels and feet.