As reported by Healthline, over 50% of Americans are affected with foot pain, most often caused by damage of the plantar fascia – a thin ligament linking the heel to the front of the foot. The condition is also known as plantar fasciitis.
The term ‘Plantar Fascia’ refers to the health of the foot. It is actually a thin ligament that links the heel to the front of the foot.
If you’re affected with this condition, there are several things you can do to prevent and treat it.
You can treat it effectively with the help of some stretching exercises, because these exercises relax the tight muscles which make this problem worse. Some of the most efficient exercises are:
Stretching of the calf can alleviate pain in the heels. Extend the leg in a lunge-like movement and remain in this position for 30 seconds. Repeat this three times with both legs.
This type of exercise is really efficient when it comes to relieving these issues and symptoms. These are the best ones:
1. Cross one of your legs over the other one. Pull on the big toe upward and hold for about 15 seconds, then release. Repeat this three times, and then repeat everything with the other foot.
2. You will need a folded towel which will serve as an exercise strap. Put the towel under your foot arch and pull upward in order to stretch the foot in front of your body, remaining in this position for about 15 to 30 seconds. Repeat the exercise three times.
3. Use water bottle or some similar object for this exercise. Roll your foot over this object for nearly a minute, and then repeat with the other foot.
These exercises can also help you prevent plantar fasciitis as well. If you somehow can’t do these exercises, there are other ways for prevention of this condition. They are:
Warm up your body first every time you are about to do some physical work or some exercise. This will prevent injuries caused by some sudden movements.
One of the best prevention ways for this condition is regular exercising and maintaining a healthy weight. You reduce the risk of foot ligaments tightening By stretching your joints and muscles,.
Ensure Proper Support
You have to wear appropriate shoes if you want to keep your feet in a safe position. The appropriate support of the feet is vital. Do not wear badly constructed or tight shoes, and do not walk barefoot to avoid applying additional pressure on your feet and heels!
Maintain a Healthy Weight
The unnecessary pressure on the feet can be avoided by controlling your body weight.
Try to always have the time to rest your feet between the daily activities, because they carry the whole burden of your body’s weight. Your feet and heels should not be exposed to continuous repetitive movement.
It is also very important to try and maintain the health of your feet. The best way is to prevent feet problems. If you suspect that you have this condition, visit your doctor right away, so that you can start treating it fast and efficiently. You also need to start making the required changes in your lifestyle, such as changes in your diet and exercises.