Plantar fasciitis is the most common sources of pain in the heel or sole of the foot which the fascia gets inflamed due to micro tears or overstretching. Most of the people who have this condition suffer from pain under the heel or in the foot arch in the morning or after resting. The pain worsens in the first steps but eventually improves with activity as it warms up.
It is most common on people who do frequent running or walking which is accumulated through repetitive motion and trauma on the foot. It is also associated with people who gained a lot of weight which provides too much pressure on the foot.
It is also common for athletes, pregnant women and those who use their feet for a long period of time because of the continuous movement and frequent trauma that adds inflammation to the site of injury.
You can provide a remedy in your plantar fasciitis with these easy tips:
If you’re suffering from plantar fasciitis, it is best to apply an effective stretching to reduce the muscle tightness and provide elasticity on the ligaments.
1. You can foam roll the soles or calf muscles in a bottle to reduce tightness from the calf that provides overpronation and flat foot position on the arch of the foot.
2. Stretching of the big toe by pulling it upward through cross-sitting could also provide a release on the arch or the foot. Hold it for 15 seconds and repeat it three times.
3. You can also stretch it by using a towel as an exercise routine. In a long sitting position, place the towel just right above the arch of the foot and gently pull it towards you. Hold it for 15-30 seconds if a stretch is being felt. Repeat it for three times.
Stretching the calf on the affected foot could also promote relief and comfort from the heel pain. It could also limit irregular bio-mechanics from the foot and to correct muscle tightness. Do a lunge position while the unaffected leg is extended. Hold this position for 30 seconds and repeat it three times.
By maintaining a healthy lifestyle and regular exercise, you could also prevent having a plantar fasciitis. Using a comfortable shoe wear and proper rest will also be significant to avoid heel pain.
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