With This Exercise, Plantar Fasciitis Can Be Relieved

With This exercise, Plantar Fasciitis Can Be Relieved

Plantar fasciitis is a common cause of heel pain. Fortunately, plantar fasciitis can be mitigated by doing some exercise for a few minutes to make it more pliable.

Plantar fasciitis is an inflammation of the thick fibrous tissue that runs vertically from heel to toe. The system is called the plantar fascia and useful to support muscles and arches as well as connecting the heel bone to the toes. If it is too stretched or overused, the surface can be torn plantar fascia, causing inflammation, pain, and difficulty in walking.

Plantar fasciitis can be caused by several things such as wearing high heels, flat soles (no arch), a strained calf muscle, are pregnant, obese, or stand for long. Heel pain in the morning or after a long break is usually the hallmark of this disease.

Exercise for plantar fasciitis

The pain of plantar fasciitis can be mitigated by exercise designed to stretch the calf muscles and plantar fascia as below:

Towels

Before getting out of bed in the morning, wrap a towel around the feet. Use a towel to pull the toes toward the body, try to keep your knees straight. Repeat three times on each leg. Or, place a towel on the floor. Grab a towel with your toes and pull it toward. Dont forget to repeat this movement on the other leg.

Seat assistance

Sit on a Chair. Bend the knee of the leg pain so you can hold your toes. Pull the toes inward (toward you) until you can feel the stretch on plantar fascia. Hold for 20 seconds and repeat for 10 times, do this exercise 3-5 times a day.

Walls relief

Place both hands on the shoulders parallel to the wall with one foot in front of the other. Walking in the forefront should be lined around 30cm from the wall. Skew the body into the wall (the burden resting on the hand) with knees bent and feet Forelegs back straightened out, until the calf muscles back leg feels tight. Repeat 10 times before changing it with the other leg.

There are also other movements, but this time had to stand closer to the wall. How? hands straight up against the wall aligned shoulders. Place one foot in front of the other foot, bend both knees at the same time, with the load object on both feet. Keep your back straight, straight forward, and both the heel hits the ground. Hold for 10 seconds and repeat 10 times before switching to the other foot.

Canned drinks

Relieve heel pain can also be done with the help of cold drink cans, bottles, plastic with frozen water ice, or a rolling pin. When doing this exercise, you can stand or sit. The trick, put the foot on top of the can and then roll them back and forward. Repeat at least twice a day.

Stairs

Standing at the bottom of the stairs while holding the handle of the ladder and facing a higher rung. Keep your legs slightly apart, with heels hanging off and the pads of feet on the stairs. Lower the heel to the calf feels tight. Hold this position for about 40 seconds, before raising the heels back to the starting position. Repeat the procedure six times, and do at least twice a day.

recommended to exercise over the two legs, although only one leg ache. Why? Because in addition to relieving pain in the heel, foot balance and stability will increase. But before doing exercise above, ask the opinion of a doctor first. Dont forget to rest your legs by stopping or reducing the activity that can lead to plantar fasciitis. If heel pain, compresses with ice.

Tags : disease , healthy tips

With This Exercise, Plantar Fasciitis Can Be Relieved