With These Sports, Plantar Fasciitis Heel Pain Can Reda

 

Plantar fasciitis is one of the common causes of heel pain. Fortunately, plantar fasciitis can be relieved by medical treatment, coupled with several exercise movements for a few minutes to make the heel become more flexible. Plantar fasciitis is inflammation of the tissue thick fibrous connecting from heel to toe. The tissue is called plantar fascia and is useful in supporting the muscles and arches of the soles of the feet, and connecting the heel bone to the toes. If too stretched or overused, the plantar fascia surface may tear up causing inflammation, pain, and difficulty walking.

With These Sports, Plantar Fasciitis Heel Pain Can Reda

Plantar fasciitis people who often wear high-heeled shoes, have flat soles or do not have foot arches, have tension in the calf muscles, rheumatoid arthritis, often exercise a weight-bearing, over 40 years old, obese, or often stand for long periods of time.

Exercise to Relieve Plantar Fasciitis
The pain of plantar fasciitis can be relieved by exercising designed to stretch the calf muscles and plantar fascia, such as below:

  • Towel help
    Before getting out of bed in the morning, wrap a towel around the pads of your feet. Use a towel to pull your toes toward your body, keep your knees straight and hold for 30 seconds. Repeat three times on each leg.
  • Seat assistance
    Sit on a chair. Lift and place painful legs on the knees of the other leg. Drag your toes toward you until you can feel the stretch in the calves and legs. Hold for 15-20, repeat 3 times for each leg.
  • Wall relief
    Stand in front of the wall and place your palms against the wall, position both palms feet touching the floor while straightening the right knee and bending the left knee. Put your right foot on the back, and your left leg is bent at the front. Lean forward by pushing your hips toward the wall until your right calf muscles feel tight, hold this position for 10 seconds. Repeat this movement 20 times on each leg.
  • Drink cans help Relieve heel pain can also be done with the help of cold drink cans, bottles, plastics with ice-frozen water, or batter rollers. When doing this movement, you can stand or sit. The trick, place the curve of the sole of the foot on the can and then rolled back and forth. Repeat at least twice a day.

Before performing the exercise above, you should ask your doctor's opinion first. Do not forget to rest your legs by stopping or reducing activities that can cause symptoms of plantar fasciitis . If the heel still hurts, compress it with ice to relieve the pain.

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