Over half of all Americans suffer from foot pain. This condition is called Plantar Fasciitis and the pain comes from damage to the Plantar Fascia.
What does Plantar Fasciitis come from?
- Repetitive motion
- Weight gain
Standing can be a leading cause of foot pain, especially people who stand for a long time, behind counters or as salespeople. The pressure put on their feet and heels can lead to inflammation and pain.
How to prevent Plantar Fasciitis or heel pain.
Heel pain can be prevented by regular stretching exercises. It is important to learn how to relax the tight muscles which make the pain worse.
Always stretch your body and warm it up before you exercise or do any kind of physical work. Injuries are prevented with a warm up. Morning stretches are a good idea and stretch your joints and muscles to prevent ligaments from tightening.
Exercise daily or at least on a regular basis. Stretch your joints and muscles before you exercise, especially your legs and ankles.
Maintain your weight
Keep your weight regular and eat a healthy diet
Wear the right shoes
Wear shoes that have support for your ankles and ensure good padding and soles underneath your shoes. Do not walk barefoot or exercise barefoot as this causes extra pressure on your heels.
Here are some good exercises to strengthen your heels
Extend your leg in a lunge-like movement and stay in that position for thirty seconds. Keep your back straight and your core tucked in. Repeat three times with each leg.
Toe and foot stretches
Sit and cross one of your legs over. Pull the big toe on your higher leg upwards and hold for fifteen seconds. Release and repeat three times. Then do the same exercise with the other leg.
Lie on your back and take folded towel as an exercise strap. Put the towel under your foot arch and stretch the foot in front of your body, raising the leg. Hold for fifteen to thirty seconds. Repeat three times and alternate feet.
Use a water bottle or similar, sit down and place it under your foot. Roll your foot over the object for a minute or so, then repeat with the other foot.
It is important that you always rest your feet. They carry your body weight and work hard. They need to have a break every now and again. Try and sit down and reduce the repetitive movement that they are subjected to. As an athlete, stretch, relax and rest between sports. As a worker, sit, stretch and relax between works.
Look after your feet and your body and prevent heel pain.
Source: Daily News 24h