Plantar Fasciitis – 10 Easy Exercises For Relief
How To Treat Plantar Fasciitis through stretching
If you are experiencing a stabbing pain in and around the heel of your foot that seems to persist day after day, that makes it very hard to walk on, you may be experiencing plantar fasciitis.
Plantar fasciitis painful condition caused by inflammation tissues that connect the base of your toes to your heel bone which is known as your plantar fascia.
This condition is generally found in those who engage in activities that place extra stress on the part of the foot that is prone to this developing this condition. Activities like running dancing occupations that demand stand up most of the day put you in for a higher risk of developing this condition.
Particularly those who are overweight have high arches, abnormal walking patterns, or who have flat feet are a higher risk for developing this condition.
Below we have listed 10 exercises that can greatly help you and improving your existing condition with plantar fasciitis. Make sure to always consult a health care provider or physical therapist in order to make sure you were doing the exercises correctly.
1. Achilles stretch. Sit upright in a chair and gently across the injured foot over the knee of the other leg, placing your fingers base of your toes and pull them back to where the shin until you can feel a comfortable stretch in the arch of your foot. Hold this position for approximately 15 seconds and repeat this 2 two three times.
2. Plantar fascia massage. Prophecy injured foot over the knee of your other leg I’ll sit in a chair. Keep your injured leg back with your heel on the floor while keeping your other leg forward with a bent knee. Turn your back foot slightly inward while slowly leaning into a wall until you feel a stretch in the back of your calf. Try and hold for 15 to 30 seconds and repeat three times daily.
3. Prone hip extension. Lie down on your stomach with your legs straight out behind you. Rest your head on your arms folding your arms underneath your head. Gently draw your belly button toward your spine and tighten your ab muscles. Next, flex your buttocks and thigh muscles of the leg of your injured side and lift off the floor about 8 inches. Well keeping your legs straight hold this position for approximately 5 Seconds. Two sets of 15 repetitions.
4. Standing calf stretch. Stand to face a wall with your hands supporting you at about eye level. Keep your injured leg back with your heel on the floor while keeping leg forward with a bent knee. Next turn your back slightly inward. Lean into the wall slowly until you feel a stretch in the back of your calf and try to hold for 15 to 30 seconds. Do this at least three sets, several times a day.
5. Frozen can roll. Find yourself a frozen juice can and simply roll your bear injured foot back and forth from your heel to Mid Arch over the can. Repeat this 3 to 5 minutes every morning.
6. Towel stretch. Sit on a hard surface floor your legs stretched out in front of you. Lupa towel around your toes and the ball of your foot and pull the towel towards your body keeping your legs straight. Hold this position and then release. Repeat this approximately 3 times.
7. Standing hamstring stretch. Put the heel of your leg which side of the stool about 15 inches high. Well keeping your legs straight Lean Forward well at the same time bending your hips until you feel a Mile Stretch in your thigh hold for 15 to 30 seconds. Try not to roll your shoulders or bend at the waist when you’re doing this exercise for best results.
8. Side lying leg lift. While lying on your uninjured side of your injured leg, begin tightening the front thigh muscles of thst leg and lift that leg about 10 in plague keeping the straight leg and lower it slowly do approximately 2 sets of 15.
9. Heel raise. This is a great exercise for strengthening the muscles of your foot which can lower your risk of plantar fasciitis. Stand behind a chair with both feet flat on the floor. Rise up on your toes and hold for 5 seconds using the chair to support yourself. Then slowly lower yourself without holding onto the chair this will help strengthen the muscles in that area of your foot.
10. Towel pick up. With your heel on the ground pick up a towel with your toes and then release funny an air resistance by placing a book or small weight on the towel over time.