Many people are unfamiliar with the medical term, plantar fascia, but it is important for you to understand what it is and what can be done about it. Taking care of our feet is important, but up to 50% of all Americans suffers from a problem with foot pain.
Although most people don’t realize it, one of the most common reasons why foot pain is a problem is because of damage to the plantar facia. It is a thin ligament that connects the front of the foot to the heel of the foot. When this issue occurs, it is known as plantar fasciitis. Some of the most common reasons why this issue occurs is because of weight gain or repetitive motion. It is common among pregnant women, and individuals who must spend a lot of time on their feet at work.
The constant pressure and movement leads to pain and inflammation but by taking just a few simple steps, you can prevent and even treat this difficulty.
Treatments
The best thing that can be done for those who suffer from plantar fasciitis is to incorporate stretching techniques into their lifestyle. It can help to loosen the muscles that are aggravating the situation.
Seated Exercises – These are easily done by most people. The following are some of the most effective exercises for seated stretching of the foot.
1. Roll your foot over top of a water bottle or similar object for one minute
2. Cross your leg over your knee and pull upward on your big toe. Hold the position for 15 seconds, release and repeat three times. You should then do the same thing with the other foot.
3. A folded towel can be used like an exercise strap. Put the towel under the arch of the foot and pull upward gently so your foot is stretched. Hold for up to 30 seconds and repeat three times per foot.
Calf Stretches – Stretching the calves may also help to keep your feet healthy. Extend the leg in a lunge-like movement and hold for 30 seconds. Repeat three times per leg.
Prevention
Stretching may also be a preventative measure for plantar fasciitis. There are some other things you can do to avoid this problem as well.
Healthy Weight – If you are overweight, losing weight and maintaining a healthy weight can keep too much pressure from being put on the feet.
Exercise – A regular system of exercise will also help you to maintain a healthy weight and it further stretches the joints and muscles.
Support – Wearing the proper shoes can go a long way in helping to keep them in the right position. If you go barefoot or wear poorly constructed shoes, it can put stress on the feet or heels.
Rest – From time to time, try to rest your feet or if necessary, alternate between activities so your feet aren’t subject to repetitive motion injuries.
Slow Start – Taking the time to warm up the body before you exercise can go a long way in helping to avoid injury.
Your feet are an important part of your body, so your foot health matters. If you feel as if you are having a problem with plantar fasciitis, modify your lifestyle after seeking medical advice.
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