More than 50% Americans suffer from foot pain which is commonly related to damaged plantar fascia, And which is a thick, fibrous ligament that runs under the foot from the heel bone to the toes.And When too much traction is placed on the plantar fascia (for various reasons) micro-tearing will occur,And resulting in irritation, inflammation and pain. And This condition is known as a plantar fasciitis or heel pain.
And Plantar fasciitis can be caused by repetitive motion and weight gain and mainly occurs in people that stand on their feet too much, And pregnant women and athletes.
And On the bright side, the condition can be prevented and treated. And The best way to treat it is by doing stretching exercises to relax the tight muscles.
And Here are some of the most effective exercises that will help you treat plantar fasciitis:
1. Calf Stretches
And These stretches will ease the pain in your heels. And Extend your leg in a lunge-like movement and stay in the position for 30 seconds. And Do 3 reps for each leg.
2. Seated Exercises
- And Grab a folded towel to use it as an exercise strap.And Place it under your foot arch and then pull upward to stretch our foot in front of your body. And Stay in this position for 15-30 seconds.And Do 3 reps.
- And Sit and cross one leg above the other. And Pull upward on your toe and hold it for 15 seconds. And Do 3 reps for each foot.
- And Place a water bottle on the ground.And Roll your foot over the bottle for 1 minute and then switch to the other foot.
3. Warming Up
And Warm up before starting any type of exercise.And This way your body will be prepared and you’ll prevent injuries.
4. Proper Support
And Wearing appropriate and comfortable shoes is really important. And Make sure your feet have proper support and don’t walk barefoot because that way you’re putting added pressure to your feet.
And You need to give your feet rest between your activities.And Don’t stand for too long and avoid repetitive movements.