Stretches for plantar fasciitis
Stretches for plantar fasciitisWhat is plantar fasciitis?Plantar fasciitis is the most common cause of heel pain. Plantar fasciitis is inflammation of the plantar fascia. Plantar fascia is a band of tissue (ligament) that connects the heel to toes and foot arch form. When the fascia is in tension, it may have minor breaks.Because of these braking, fascia becomes less resistant, oedematous, inflamed and causes pain when walking. Fasciitis is more common in adults, it also occurs in young athletes or soldiers. Causes of plantar fasciitisNobody knows the exact cause of fasciitis.Get More Info here Best Walking Shoes For Plantar Fasciitis
It is probably caused by fascia breaking. Normally, when walking, fascia stretches when the foot touches the ground. If the plantar fascia is in tension when walking or after a stretch, it can become frail and irritated.Stretches for plantar fasciitisStretching helps to relax the tissues that surround the heel, encouraging healing plantar fasciitis. Bellow, you will see some stretches for plantar fasciitis that you can do in the morning, but only after you speak with your doctor.Sit in front of a wall, about 1 m distance.
Place the healthy leg in front of the other. Keep your back leg heel stretched on the floor and tip straight ahead. Place your hands on the wall and slide the body forward until you feel some tension in the leg. Hold the position for 20 seconds and repeat 3-4 times. Sit on a hard surface with the affected leg stretched and bent the healthy leg. The affected foot must stay pointed up and be sustained only on the heel.
Put a towel around your foot and hold the edges. Gently pull the towel towards you and feel the tension in the muscles behind the leg and plantar fascia. Hold for 20-30 seconds and repeat the process 3-4 times. Climb a step with both foots. Leaning against a wall, push back the affected leg so that the heel will descend. Easily, without too much effort, lower the heel, until you feel an easy tension in your leg.
Hold the position for about 20 seconds and return to starting position. Repeat 3-4 times. RestingStop for a few weeks and avoid exercises, also avoid standing too long, especially on hard surfaces. Rest helps to relieve pain and reduces local inflammation. It is important to pause workouts at the first sign of plantar fasciitis. If you ignore the pain and taking painkillers you are favoring complications. The ice is useful as it relaxes the heel, reducing the pain. It is recommended to make compresses with ice or use frozen water bottle every 15 minutes, 3-4 times a day.
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