Plantar fascia is probably not a term which you hear every day, but it is very important when we talk about foot health. According to Healthline, more than 50 % of the Americans suffer from foot pain, and it is most commonly associated with some damages to the plantar fascia, which is a thin ligament that connects the heel with the front of your foot.
The leading culprits when one person develops plantar fasciitis are usually the repetitive motion and weight gain. This condition most commonly appears among athletes, pregnant women and those whose work requires long periods of time on their feet, as the constant movement and pressure from the added weight, leads to some pain and inflammation. But, there is the opportunity of taking a few actions, in order to prevent, as well as treat plantar fasciitis.
If you suffer from plantar fasciitis, the overall best thing which you can do is to incorporate effective stretching to help loosen the tight muscles that aggravate the condition.
1. Seated exercises
These are both helpful, as well as achievable by most of the people. Heathline offers the following exercises for seated stretching:
– You should roll your foot over a water bottle, or some other similarly shaped object, for one minute per foot.
– You should cross one leg over the other and pull upward on your big toe. Stay in this position for 15 seconds, then release. You should repeat this three times, before alternating to the other foot.
– You should use a folded towel in order to mimic an exercise strap. You should place the towel under the arch of your foot and gently pull upward so that your foot is stretched in front of you. You should hold for 15 to 30 seconds and repeat it three times.
2. Calf stretches
What can also promote heel health is stretching your calves. You should simply extend your leg in a lunge-like movement and stay in that position for 30 seconds. Repeat three times per leg.
Another thing that also works as a preventative for plantar fasciitis is stretching. But, there are still some other considerations as well. The WebMD suggests you some of the following options:
1. Maintain a healthy weight – a healthy weight will ensure that you are actually not putting some unnecessary pressure on your body, especially your feet.
2. Exercise regularly – if you exercise regularly, the exercises will help your body to stay at a healthy weight, as well as properly stretched muscles and joints. This may also reduce the chances of the ligaments in your feet to become too tight.
3. Ensure proper support – the shoes you wear are also important. The proper support means that your feet are kept in a safe position. When you go barefoot or you wear poorly constructed shoes, it puts some added stress on your heels and feet.
4. Take it easy – you should always try to do that on your feet. You should allow them to take rest, and also alternate between activities, so that your heels and feet won’t be subjected to repetitive movement, for some extended period of time.
5. Start slowly – you should always take some time in order to warm up your body before doing some exercises or other activities. If you jump into excessive movement, it can lead to injury.
The health of your feet is very important. When you notice something and you start suspecting that you suffer from plantar fasciitis, you should not ignore that. You should seek some medical advice, before you change your exercise or maybe diet plan.