In simple words, plantar fasciitis means the sensitivity of the tissue near your heel. It is essentially a thin ligament that join your heel with the front of your foot. You may be surprised to know that it is one of the most common causes of heel pain. According to an estimate, 50% Americans suffer from the heel pain and plantar fasciitis is the common cause of worry there.
Plantar fasciitis is predominantly found in athletes and people in the age group of forty and above due to excessive workouts, overweight etc. The crux is that there is no single method that can cure plantar fasciitis. But, plantar fasciitis exercises coupled with medications can potentially relieve you here.
There are many exercises that people keep recommending you. However, the best way to control the plantar fasciitis is to consult a doctor in the first place. After all, like the five fingers of your hand, not all of you suffer from exactly the same problem. Having said that, we mean, the severity of the heel pain will be different from person to person so should be the state of their plantar fascia. Therefore, a doctor will be the right person for advising you on the remedial course here. However, you can benefit from the following tips as experienced by the people suffering from plantar fasciitis.
Here, you have to flex as well as release your tendons and muscles with a view to making those flexible and toned. Therefore, plantar fasciitis exercises would mean stretching and flexing of your plantar fascia in a rhythmic way so that it gets relaxed and toned. There are several ways to do the same.
- Calves stretching: You can do this without any support material. Having said that, we mean, stand against a wall at your arm’s length and start pushing the wall in rhythms. Go slow in the beginning and to start with, 20-30 times in one go will be sufficient. But, practise it several times a day for results. However, stretching exercises in the morning are always helpful as it will help you to control the pain for the day. However, you must repeat postures equally. In other words, if you are pushing the wall 10 times keeping the left foot forward, you should repeat the process for another 10 times keeping your right foot forward.
- Plantar fascia stretching: You can do this in several ways. For instance, take an evenly round frozen bottle and place your right foot on it. Now, start rolling the bottle forward and backwards for a minute sitting on a chair and repeat the process with your left foot. Alternatively, sit on the floor, stretch your legs together. Now, keep moving your feet in a circular motion to your right, say for five times and reverse the process to your left.
However, plantar fasciitis exercises alone will not be sufficient to relieve your pain. Also, you have to continue medication under a doctor’s advice. Simultaneously, follow simple things like resting your feet for long hours, apply pain relieving ointments on the affected area, wear special bands and insert shoe soles that support the curve of your feet.