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If you encounter sharp pain in your heel upon taking your initial steps in the morning, this may signify something beyond mere fleeting discomfort. Should you continue to suffer from ongoing foot pain despite having adequate rest, it’s possible that you’re suffering from plantar fasciitis—a prevalent source of heel agony. As noted by
JAMA – Journal of the American Medical Association
In the United States, plantar fasciitis leads to over 1 million outpatient visits each year according to JAMA.
The good news is that performing the appropriate stretches at home can alleviate pain.
—
And assist in stopping the condition from occurring initially.
What is plantar fasciitis?
The suffix ”
itis”
Refers to any ailment or state characterized by inflammation or an infectious process. Plantar fasciitis denotes the irritation and swelling of the plantar fascia, which is the robust strip of tissue stretching along the base of your foot from the heel bone to your toes. This structure aids in maintaining the foot’s arch as you move. Excessive strain or tension applied to this region may result in tiny rips within the fascia, causing inflammation and discomfort.
The positive aspect is that treatment for plantar fasciitis typically does not necessitate surgical intervention. Instead, stretching routines and targeted exercises serve as primary methods for addressing and preventing this condition.
Plantar fasciitis symptoms
Although heel discomfort frequently stands as the primary indicator of plantar fasciitis, the condition can also lead to various additional forms of pain:
- Intense, piercing pain around the heel area at the base of your foot.
- Soreness and tightness across the sole of your foot.
- Pain that’s usually worst with the first few steps after waking up.
- Discomfort that intensifies following exercise or extended durations of standing.
- Discomfort that recurs following periods of rest or extended/intense exertion.
- Discomfort may seem more intense when you’re barefoot or wearing shoes that offer little support.
Plantar fasciitis causes
Plantar fasciitis can be extremely disabling, hence the optimal strategy is to stop it before it starts. Fortunately, numerous contributing elements are entirely avoidable. Several aspects may contribute to developing plantar fasciitis, typically classified into two main groups:
Weight and activity
- Rapid increase in body weight or becoming obese
- Overuse: prolonged or vigorous activity
- Quick escalation in workout intensity or length
- Intense activities such as jogging or dancing
- Extended durations of standing, particularly on rigid surfaces
Structure and age
- Foot anatomy: flat feet or high arches
- Tight calf muscles
- The natural deterioration of the plantar fascia as one ages
- Deterioration of the foot muscles
- Using footwear with inadequate arch support
- Strolling without shoes on solid ground
To avoid plantar fasciitis, keep a healthy body weight, slowly build up your activity level, choose footwear that supports your specific foot structure, and stick to regular routines.
stretch your feet
and calves.
10
plantar fasciitis
exercises to relieve pain
Include these exercises in your weekly regimen a couple of days each week, particularly right when you wake up in the morning or following your daily activities.
long periods of sitting
Each movement should be carried out softly, avoiding pushing into discomfort. Use a timer for 10 minutes and observe how many exercises you manage to complete.
Keep in mind: Pay attention to your body and begin these exercises softly, then slowly increase the intensity. Should you feel more pain, cease the activity and seek advice from your healthcare provider. To achieve optimal outcomes, pair these exercises with appropriate shoes, sufficient rest, and apply ice therapy as required.
Tennis ball roll
Sit on a chair ensuring both feet are firmly planted on the floor. Position a tennis ball beneath one of your feet. Gently roll the ball back and forth from heel to toes, exerting mild pressure. Repeat this process for each foot for about 1-2 minutes.
Toe stretch and curl
Sit with one ankle crossed over the opposite knee. With your hand, softly tug your toes towards your shin until you feel a stretch. Maintain this position for 15-30 seconds before letting your toes point downwards again. Perform these steps 10 times for each foot.
Calf wall stretch
Start by standing next to a wall and place your hands against it. Move the injured foot backward, ensuring that your leg remains straight. Bend at the waist, flexing the front knee as you keep the rear heel firmly pressed into the ground. Maintain this position for half a minute. Perform these steps three times on each side.
Towel stretch
Sit on the ground with your legs stretched out. Wrap a towel around the arch of one foot. Slowly tug at the towel pulling it towards yourself and maintain this position for half a minute. Do this sequence three times for each foot.
Ankle circles
Sit with your leg raised, ensuring your foot is elevated. Make ten rotations of your foot in a clockwise direction followed by ten more in a counterclockwise direction. Complete this sequence three times for each foot.
Calf raises
Position yourself on a stable raised platform with your heels extending over the edge. Use an object nearby for support. Lift your body using only the balls of your feet, ensuring your legs remain straight and your ankles close together. Gradually bring your heels down so they drop beneath the height of the platform you’re standing on. Do this exercise twice, performing twenty repetitions each time.
Toe taps
Position yourself with your feet shoulder-width apart. Ensure your heel stays grounded as you raise your toes. (Optionally do separate movements for each big toe.) Lower your toes back down after tapping them once more. Repeat this process twenty times for each foot.
Marble or scrunchie pickup
Put 10 marbles (or similar small objects) on the ground. Use your toes to lift one marble at once. Move each marble into a bowl (or transport the item across from where you started). Do the same with the other foot afterward.
Toe scoots
Position yourself with your feet shoulder-width apart. Ensure your knees remain straight and keep your heels firmly grounded. Grip the floor with your toes and attempt to move your heels outward. Execute 20 of these movements. Should you experience a foot cramp, gently massage and stretch it before continuing.
Bottom of foot stretch
Get down onto the floor with your toes curled under and flexed upwards. Lower yourself onto your heels until you experience a moderate to strong stretching sensation, rated around 6-8 out of 10. If needed, place a cushioning item like a blanket, pillow, or yoga block beneath your buttocks to reduce the intensity of the quadriceps stretch. Maintain this position and sustain the stretch for about 1 to 2 minutes.
The article was initially posted on
SofTech
