Does your heel hurt in the morning or whenever you stand up? Here’s what you need to know!
Plantar fascia refers to foot health. It is a long, thin ligament that lies directly beneath the skin on the bottom of your foot. It connects the heel to the front of your foot, and supports the arch of your foot.
Statistics show that 50% of American people suffer from foot pain. In most cases is related to plantar fasciitis, or damage to the plantar fascia.
The plantar fascia is designed to consume the high stresses and strains we place on our feet. But, sometimes, too much pressure damages or tears the tissues. The body’s natural reaction to injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis.
Luckily there’s a prevention and treatment for this condition.
The best to way to treat this condition is by doing stretching exercises since they relax the tight muscles which further worsen the condition.
Here are the most effective exercises for this case of health problems.
This one you should know already, before any physical activity make sure you warm up. The importance of a structured warm up routine should not be underestimated when it comes to the prevention of injury. An effective warm up has a number of very important key elements.
The most effective seated exercises:
1. First you need to cross one leg over the other, and pull your big toe higher. Hold the position for 15 seconds, and then release. Repeat this exercise three times with each leg.
2. Take a folded towel and place it under the foot arch. Then, push higher so that your foot is stretched in front of your body. Hold this position for 15 to 30 seconds. Do this 3 times.
3. You need a water bottle or something similar. Roll your foot over the bottle for about 60 seconds for each leg.
First stretch your leg in a squat-like movement and remain this position for 30 seconds. Do the same thing with the other leg.These exercises are of great importance, the will prevent plantar fasciitis.
Here are some more useful information on how to to prevent this condition:
Exercising routinely is good news for the whole body and mind, this is the best way to prevent plantar fasciitis. This will reduce the chances of the ligaments in your feet becoming too tight.
Take it Easy
You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to constant movement for an extended period.
Ensure Proper Support
You should know that shoes can be crucial in avoiding injury. This means that if you have appropriate support, your feet are in much safer position. Wearing poorly constructed shoes puts added stress on your heels and feet.
It is very important to rest your feet and take good care of them, they are caring your whole entire weight all day.
If you suspect you have plantar fasciitis start exercising and change some bad habits, but if it’s more serious case than immediately consult a doctor.