The main symptom of plantar fasciitis is a severe pain in the bottom of the foot near the heel. The pain is usually more intense in the morning when you to get out of bed or after sitting for a long period, and usually lessen discomfort after a few steps.
This condition is common for runners, for people who spend long periods of time standing, and for women who wear high heels.
Most people with plantar fasciitis will get better with simple treatments and without significantly interrupting their work or exercise routines. If you have plantar fasciitis and need to know how to do the stretching exercises to get better,then you should read the article bellow.
This is what you should do:
1. Take a rest
You should limit your activities such as running or jumping and also to avoid spending too much time standing.
Beside that you should also use a shoes that cushions well and has enough support for the arch of the foot.You can use taloneras or templates to give your feet cushioning.
2. Reduce inflammation.
Because plantar fasciitis causes inflammation in the ligament you should treat the inflammation that causes pain.
In order to reduce the pain and inflammation you need to Apply ice for about 15 minutes on the affected area.
3. Increase flexibility
Because plantar fasciitis is due to ligament strain, to prevent it from happening you need to perform a series of exercises to increase the flexibility.
Important note:
You should not performed these exercises if the symptoms of plantar fasciitis are severe because you can damage the ligament.
Exercise 1
Place your feet on the floor and toes pointing up. Take the big toe and pull it gently toward the heel as far as you can and hold the position for 15 to 30 seconds.
Exercise 2
Facing a wall, put your hands against the wall at about eye level. Keep your injured leg back, your uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15-30 seconds. Repeat 3 times. Do this exercise several times each day.
Exercise 3
Sit on the floor with feet in front of you. Place your injured foot on the center of a folded towel, take the towel ends and pull it towards you, stretching the foot. Be sure to keep your knee straight. Hold for 15-30 seconds.
Exercise 4
Stand with the ball of your injured foot on a step. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax. Repeat 3 times.
Exercise 5
Roll your bare, injured foot back and forth from your heel to your mid-arch over a frozen juice can. Repeat for 3-5 minutes.This exercise is particularly helpful if you done it in the morning.
