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