Plantar Fascia Stretches for plantar fasciitis

What is plantar fasciitis?

Plantar fascia is a thin ligament that connects the heel to the front of the foot, the most common cause is plantar fasciitis is inflammation causing damage or tear of the plantar fascia, and pain or repetitive motion from running or step aerobics, or.

Plantar fasciitis is common among pregnant women because the extra weight on the ligament causing inflammation, which leads              to pain. If you have heel pain, do not be discouraged; there are easy steps that can take to ease the pain so that you can resume live without discomfort.

Stretching is a solution

Taut muscles in the feet or calves cause and aggravate plantar fasciitis. Exercises can soothe and prevent the pain. This stretching routine, can keep the heel free pain.

 

Stretch your calves

  1. Stand an arm’s length from a wall.

  2. Place your right foot behind your left.

  3. Slowly and gently, bend your left leg forward.

  4. Keep your right knee straight and your right heel on the ground.

  5. Hold the stretch for 15 to 30 seconds and release. Repeat three times.

  6. Reverse the position of your legs, and repeat.

This stretch targets the gastrocnemius muscles; this stretch also releases tension in the soleus muscle in the lower calf, do not to hold the stretches for too long.

Plantar fascia stretches

Three seated exercises will help relieve plantar fasciitis, sit with a straight back during the stretches:

A

While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.

B

Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.

C

For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.

These stretches help to reduce discomfort in the sole of the foot and heel pain, and prevent plantar fasciitis.

Regular stretching help to reduce plantar fasciitis, and wearing footwear that provides adequate support and proper fit important to avoid heel pain and prevent discomfort in the sole of the foot

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