The plantar fascia is an important thin ligament that connects the heel to the foot. According to HealthLine, more than 50% of Americans suffer from foot pain which is usually linked with plantar fascia damage, a condition known as plantar fasciitis. Plantar fasciitis is associated with weight gain and repetitive motion, which is why it usually affects pregnant women or athletes. Although difficult to treat, there are many ways in which we can prevent the condition. Here are 3 exercises that can reduce the pain and prevent plantar fasciitis:
- Fold a towel and put it under the arch of your foot, then pull your heel upward and stretch the foot for 15-30 seconds. Repeat the process 3 times per foot.
- Cross one leg over the other, then pull your heel upward on the big toe and hold the position for 15 seconds. Repeat the exercise 3 times per foot.
- Put a water bottle under your foot, then roll the foot over it for about a minute, then repeat the exercise with the other foot.
Besides these 3 exercises, here are some great tips on preventing plantar fasciitis:
Warm up
Warming up before doing any physical activity will protect your muscles and tendons from injury.
Regular exercise
Staying physically active is key for prevention of plantar fasciitis. Exercising every day will stretch and flex your joints and muscles and reduce the risk of damage or injuries.
Healthy body weight
Keeping your weight in check will reduce the pressure on your feet and reduce the risk of damage to the tendons and muscles.
Proper foot support
Wearing the right footwear is important for your foot health. Avoid wearing high heels and uncomfortable shoes to prevent extra pressure on your feet.
Rest
Rest whenever you can as your feet are constantly exposed to movement and pressure.
Our foot health is far more important than you may think -not being able to move freely is a serious complication, which is why you should pay more attention to the health of your feet. If you’re suffering from plantar fasciitis, consult your doctor about the steps and lifestyle changes you need to make.
Source : www.myhealthylifeguide.net
