Plantar fasciitis
Plantar fasciitis is a thin alignment connecting the heel to the front of the foot. So, if you’ve been having some pain on the heel, you probably need some intervention on this ligament.
Plantar fasciitis is common with athletes and other people who are physically very active. Repetitive motion from jogging, jumping, and stepping can tear or damage plantar fasciitis. This leads to inflammation, pain, and discomfort.
This condition is also common among expectant women because of the added weight on the ligament. Heel pain is as a result of inflammation but plantar fasciitis foot stretcher can bring relief and comfort.
Here are simple measures to help ease the pain so you can resume normal activities.
Try these stretching solutions
If there are taut muscles in the calves or feet, plantar fasciitis can be quite a pain in the limbs. Find online stretching routines to soothe and relieve pain.
- Stand along the wall leaving an arms length in between.
- Place the right foot behind the left.
- Bend the left leg forward and gently
- Maintain the right knee straight while the right heel remains on the ground.
- Hold this position for 15 to 20 seconds then release, Repeat this stretching exercise three times.
- Exchange the position of the legs and repeat the steps
Stretch using a chair
You can use a firm chair to stretch the plantar fasciitis. There are three different exercises you can do to help find relieve.Sit up straight, and let’s get going.
- From a seated position, roll the foot back and forth on a foam roller, ice-cold can or frozen water bottle. Rollover it for a minute and switch the foot.
- After rolling, cross the left leg over the right to get you a comfortable position for the stretch. Grab the toe on the right leg, then gently pull it towards you. Hold it in this position for 20to 30 seconds. Release and then, repeat the exercise three times.
- Fold a towel along its length to make a towel exercise strap. Sit down on a firm seat and place the folded linen under the arch of one foot. Grab the towel’s trimming with both hands. Now, gently pull the top of the feet towards you. Hold the strap for 20 to 30 seconds, release and repeat up to three times. Do the same for the other foot.
These stretching exercises will help to minimize heel pain. If you habitually do the three, you can prevent plantar fasciitis.
More tips and precautions
- When you are managing the inflammation, you may have to consider a two week’s break to facilitate recovery. Continue icing the foot, stretch regularly and take anti-inflammatory medication.
- Bounce back gradually. After healing the plantar fasciitis return to your routine exercises gradually. You can start with a short distance run. Demarcate the distance you wish to run to help monitor your progress, At each marked spot, stop, stretch and continue running. Repeat this as you increase the distance you’re covering each time.
- If symptoms persist seek medical advice.
