Not everyone has heard about the term plantar fascia, but this term is rather important when it comes to foot health. In a Healthline report it was said that over 50 percent of the Americans suffer from foot pain, and that pain is usually linked to damage to the plantar fascia, a thin ligament that connects the heel to the front of your foot. In other words, this condition is known under the name plantar fasciitis.
The main reasons for developing plantar fasciitis are usually repetitive motion and weight gain. The plantar fasciitis is pretty common among athletes, pregnant women and people who have a job that involves long periods of time standing on their feet, as the constant movement and pressure from additional weight contributes to inflammation and pain. Still, there are some things you can do in order to prevent and treat plantar fasciitis.
The best thing you can generally do in case that you suffer from plantar fasciitis is to include effective stretching to help loosen the tight muscles that worsen the condition.
Seated exercising are very beneficial and the greatest part of the people who suffer from this condition are able to do them. Here are the most recommended exercises for seated stretching by Healthline.
1. Take a water bottle or another object with similar shape and roll your feet over it, for one minute each.
2. Put one leg over the other one, pulling upward on your big toe. Remain in this position for about fifteen seconds, and then release. Repeat this three times for each foot.
3. Make an improvised exercise strap using a folded towel. Put the towel under the arch of your foot, gently pulling upwards until your foot is stretched in front of you. Remain like this for about fifteen to thirty seconds and then repeat the same movement for three times.
You can improve the health of your heels by stretching your calves. You just need to extend your leg in a movement similar to the lunge exercise and remain in this position for about half a minute. Repeat three times, and then do the same with the other leg.
Stretching is also a great prevention for plantar fasciitis, even though there are other considerations as well. The best options according to the WebMD are the following ones:
Maintain a Healthy Weight
If you make sure that your weight is healthy, you will also make sure that you are not putting too much of an unnecessary pressure on your body, particularly on your feet.
By exercising on a regular basis, you will make sure that your body will maintain its healthy weight and you will make sure that your muscles and joints are adequately stretched. By regular exercising you also lower your chances of the ligaments in your feet becoming too tight.
Ensure Proper Support
Our footwear is extremely important. Make sure that your feet are safe by having proper support. Do not put an additional stress on your heels and feet by wearing poorly constructed shoes or by going barefoot.
Take it Easy
Make sure that you always take it easy on your feet. Let your feet rest when they need to and alternate between activities so that your heels and feet are not being subjected to repetitive movement for a prolonged period of time.
Never forget to warm your body up before you start exercising or before you start some other activity. Do not jump into excessive movement, as it can lead to injury. The foot health is very important. That is why in case you suspect that you are suffering from plantar fasciitis, you should not ignore the signs. Go and visit your doctor as soon as possible, and you should also watch out and do that prior to changing your exercise routine or your diet plan.