Plantar Fascia is a vital term that you need to be familiar with regarding your foot health. It is a thin ligament which joins the heel to the front part of the foot. A major-medical research concludes that around half of the American population suffers from foot pain. This foot pain is caused by any sort of damage to this thin ligament known as plantar fascia. The condition is also known as plantar fasciitis. The major causes behind this condition are linked to repetitive motion or weight gain. It is a common problem amongst athletes, pregnant women and people who work standing on their feet for long durations at a time. This condition is however not incurable and can be prevented and treated too.[irp]
The best treatment for plantar fasciitis includes effective exercises which involve stretching as they result in relaxing the tightened muscles which can increase the problem. These are the most effective ones;
Calf Stretches: Stretching the calf muscles can relieve a lot of pain in the heels. You need to extend your leg in a movement which is lunge like. You need to hold the position for around 30 seconds and repeat at least three times on each foot.
Seated Exercises: These seated exercises are not only extremely effective but can be done at work and at home.
While sitting cross one leg over the other and pull the big toe upwards and hold for 15 seconds. Repeat at least 3 times on each foot.
Fold a towel and put it under your foot arch. Pull upward and stretch. Remain in position for 15-30 seconds and repeat at least 3 times on each foot.
Take a bottle of water and/or some similarly shaped object, place it under your foot and roll over it for around a minute per leg. Repeat at least 3 times per foot.
Warm up: You should warm your body up before any physical task or even exercise as any sudden physical exertions may cause pain, and pulled muscles. Any sudden moved on a sedentary body may cause injuries which can result in long-term pain.
Proper support in shoes: Make sure you wear the correct sized shoe and it has the correct type of support for your type of feet. This is of great importance especially for those people who walk a lot or stand for long periods of time. Avoid any tight or ill-fitting shoes as even shoes that are too loose may cause pain due to walking.
Maintain your weight at a healthy level: You can avoid all this pain altogether by maintaining a healthy body weight according to your age and height.[irp]
Rest: Yes, our most favorite thing in the world, rest, is a cure for this pain. Not all of us can truly afford to rest and there are numerous people out there working around the clock just to make ends meet. I say to all people working hard for themselves and their family to also keep in mind their own health and rest.