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.
Plantar fasciitis is normally the result of repetitive motion and weight gain. Athletes, pregnant women and those whose work requires long periods of standing are the most affected groups. The thing is constant movement and pressure from added weight results in inflammation and pain.
If you’re affected with this condition, there are several things you can do to prevent and treat it.
TREATMENTS
One of the most effective treatments for plantar fasciitis is stretching because it helps relax the tight muscles that make the condition worse.
Seated Exercises
These exercises are easy to do for most people. The following 3 exercises are the most beneficial for this condition, according to Healthline.
- Roll your foot over a water bottle or an object with a similar shape. Spend one minute on each foot.
- Place one leg on top of the other then pull your big toe up. Hold for 15 seconds, release and repeat three times. Do the same with your other foot.
- Fold a towel to mimic an exercise strap. Place it under the arch of your foot gently pulling upward so that you stretch your foot ahead of you. Remain in this position for 15-30 seconds. Do 3 more repetitions.
Calf Stretches
Another way to improve your heel health is to stretch your calves. Extend your leg in a lunge-like position and hold for 30 seconds. Do three repetitions for each leg.
PREVENTION
According to WebMD, the best prevention against plantar fasciitis includes:
Maintain a Healthy Weight
One of the main culprits that lead to this condition is excess weight. This means that maintaining healthy weight prevents unnecessary pressure on your body, particularly on your feet.
Exercise Regularly
Regular exercise not only helps you maintain healthy weight, but it also strengthens your muscles and joints, which reduces the risk of getting tight ligaments in your feet.
Ensure Proper Support
Proper footwear is also important because it keeps your feet safe. On the other hand, walking barefoot or wearing inadequate shoes puts extra stress on your heels and feet.
Take it Easy
Always take time to rest your feet. Also, make sure to alternate between activities so as to protect your heels and feet from being subjected to repetitive movement for an extended period.
Start Slowly
Warm up your body before workout or other activity. Starting an exercise before previous warm-up can often result in injury.
There’s no doubt your feet are very important for proper body posture. If you are suffering from plantar fasciitis, don’t waste time to ask for medical advice.
