Plantar fasciitis often develops when your calf and foot muscles are tight, so stretching will help you prevent or recover from the condition. Deborah Lynn Irmas, a triathlete and personal trainer certified by the American Council on Exercise (ACE), has personally suffered from plantar fasciitis and is experienced in healing it. She has used the following stretching method to heal herself and recommends it to those she trains.
Her stretching routine is quite simple. First, stand near a wall and put your left foot in front of your right. Next, slowly put weight on your left leg and push forward, while keeping your right leg straight. Maintain the stretched position for fifteen to thirty seconds, thrice repeat, reverse your leg position and repeat the entire process. As your condition improves, Irmas says you can deepen the stretch by slightly bending both legs. However, she warns against holding the stretches too long.
Stretching Your Plantar Fascia While Seated
While sitting erect, try these three simple stretches. First, roll a chilled soda can or water bottle with each foot for about one minute. The second exercise, the big toe stretch, is performed by crossing your legs, gently pulling your big toe toward you and holding it for fifteen to thirty seconds.
Do it three times for each big toe. The third stretch involves putting a folded towel under both foot arches and carefully pulling it toward you. You hold this stretch for fifteen to thirty seconds and repeat the process three times. If you perform one or more of these three exercises before working out, it is possible to lessen heel pain and avoid developing plantar fasciitis. These exercises are, of course, also effective in plantar fasciitis treatment.
Exercises to Ameliorate Plantar Fasciitis-Related Heel Pain
Rarely do people know of their plantar fascia, connective tissue running from heel to toe along the foot’s bottom, until they experience severe heel pain. Unfortunately, as the Palo Alto Medical Association asserts, this type of heel pain is fairly common. It estimates that more than fifty percent of Americans suffer from heel pain, with most of it resulting from plantar fasciitis.
There are many causes of plantar fasciitis. It can result from sports, like running or aerobics, involving repetitive motions. Weight gain, which puts more weight on the plantar fascia, can also cause it. Considering this, it is not surprising that pregnant women often suffer from plantar fasciitis. No matter how you develop plantar fasciitis, rest assured that there are effective methods to reduce pain and return to your normal activities. Below is one expert method for overcoming the pain and limitations of plantar fasciitis.
Other Tips for Mending Plantar Fasciitis
Rest, Yes, Rest!
Rest your injury and avoid high-impact activities like running until your plantar fascia improves. The time you should rest varies, according to your body and injury, but you should generally rest for at least two weeks. While resting, ice your foot arch, do the suggested stretches, and take ibuprofen or naproxen sodium to reduce swelling and pain.
Return to Activity Slowly
After your plantar fasciitis symptoms have subsided, try short, slow runs punctuated by stretching breaks. Gradually, increase the distance of your runs, but always remember to include stretching breaks.
Remember, when you return to activity, it is important to wear stable shoes that provide enough heel support. The American Academy of Orthopedic Surgeons asserts that proper fitting shoes, with good heel support, are effective in preventing athletic injuries like plantar fasciitis. In order to prevent these exercise injuries, it is also important to promptly replace old shoes that no longer provide effective support and cushioning.
So, it is time to stop wondering what is plantar fasciitis and start doing the right thing to fix it once and for all, and one of the best ways to start is by exercising frequently.