The plantar fascia is called the thick tissue located on the sole. This tissue connects your heel with your toes, thus forming the famous arch in the foot; when this tissue swells or becomes inflamed, the disorder is known as plantar fasciitis. This alteration happens to you when the thick band of the sole is overstretched or stretched too much. In these cases, pain appears in this area of the body, mainly in the heel, and it makes it difficult for you to walk normally, so that it can be a very annoying alteration.
There are numerous treatments to alleviate the pain of this pathology, so you must visit a doctor for a correct evaluation. Meanwhile, at FastlyHealwe want to help you learn some exercises to treat plantar fasciitis.
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Step Stretch to Treat Plantar Fasciitis
The first exercise for plantar fasciitis that we recommend is a stretch of the area to alleviate the discomfort caused by this disorder.
To perform this stretch, you first need to find a straight step or platform. Next, stand on the edge of the site and stand with your toes and heels slightly elevated as firmly as possible for about 10 seconds.
Following this, you should carefully lower your heels without bending your knees and letting your toes rise naturally to the position where you usually stand and relax for a few seconds to start the exercise again. It is recommended that you do ten repetitions three times a day to relieve the pain of plantar fasciitis.
Exercise with the ball favors the relief of plantar fasciitis.
Another of the most used exercises to recover from this condition is the one performed with a ball, preferably a golf ball or a cold can, as it is excellent for eliminating the symptoms of this disorder.
It is a straightforward method; it is simply that you put the ball on the ground and place your foot on top of it. Then, it would help if you gradually exerted pressure on the ball using the sole of your foot and, finally, move your leg so that the ball travels through the area and relaxes the fascia. You can do this for 10-15 minutes, two or three times a day.
Stretching helps reduce inflammation of the plantar fascia.
There are several ways to perform fascia stretches to help ease the discomfort that plantar fasciitis can cause.
A good option is to relax the sole of your foot and stretch it naturally as much as you can. To continue, it is recommended that you use your hand to bend back all the fingers in the place, mainly the thumb, and hold them for approximately 15 seconds. First, this exercise should be done with the knee bent and, later, stretched; doing ten repetitions three times a day can improve you significantly.
Massages ideal for combating plantar fasciitis
The massages are excellent when showing muscle discomfort because it relaxes the area and helps you significantly reduce the pain you feel. Therefore, massages are among the most recommended options to treat plantar fasciitis.
You must be with the foot straight, without exerting any force or tension. Massage the entire sole with circular movements and very slight pressure using your hands. Keep doing this for a few minutes, and you can repeat it as many times as you want throughout the day.
Another element used to do exercises of this type is a towel. Doing some movements can improve the disorder; however, you must visit a doctor to give you the most appropriate activities and perform a correct evaluation.
In this case, you have to stretch a towel on the floor and, with your toes, try to wrinkle it as much as you can. You should make gentle movements and let your footrest if each action generates a lot of pain. It is recommended that you do 10 repetitions, 2 or 3 times a day.
In addition, if you need to alleviate the discomfort caused by this condition, we advise you to consult the natural treatments in the article Remedies for plantar fasciitis.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to treat plantar fasciitis , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.