However, there are ways to prevent and treat this condition. Performing stretching exercises will provide the best relief since they relax the muscles that make this problem worse.
The following exercises are the best for reducing pain due to plantar fasciitis.
- Cross one leg over the other. Pull the heel upward on the big toe and hold it like that for 15 seconds. Repeat 3 times and then perform the same stretch with the other foot.
- Take a towel, fold it and put it under the foot arch. Pull the heel upward and stretch the foot for 15-30 seconds. Repeat this 3 times with each foot.
- Take any cylindrical object such as a water bottle and put it under the foot. Roll the foot over it for about a minute then repeat with the other one.
These exercises also prevent this painful condition. There are also other ways to avoid it such as the following:
Warming up before doing any physical work or exercise is extremely important because it protects your muscles and tendons from injury due to a sudden movement.
For this condition exercising and having a healthy body weight are very important. During exercise your joints and muscles stretch so that way the risk of tightening of the foot ligaments significantly reduces.
Proper foot support
The right footwear is very important for foot health because it helps them stay in a safe position while providing proper support. To prevent applying extra pressure on the feet and heels avoid wearing high heels and also walking barefoot.
Maintain healthy body weight
By controlling your body weight you will avoid the extra pressure on the feet which could be causing the pain.
Your heels and feet should not be constantly exposed to movement and pressure, so find time to rest whenever you can.
The food health is very important and should be taken more seriously. If you think you already have plantar fasciitis talk to your doctor about treatment and ask what changes in your life, diet and exercise you should make.