The plantar fasciitis may not be a term you hear every day, but it is important when it comes to the health of the foot. According to Health Line, more than 50 percent of people in the US alone suffer from foot pain, and that pain is most commonly associated with damage to the plantar fascia, a thin ligament that connects the heel. up to the forefoot. This condition is called plantar fasciitis. Read on for ways you can prevent this condition and ways to treat it at home.
Plantar fasciitis prevention and treatments at home
Repetitive movements and weight gain are usually the main culprits when a person develops plantar fasciitis. The condition is common among athletes, pregnant women, and those whose work requires long periods of time while standing, because the constant movement and pressure of the added weight leads to inflammation and pain. However, you can take some steps to prevent and treat plantar fasciitis.
Treatments to treat plantar fasciitis
In general, the best thing to do if you suffer from plantar fasciitis is to effectively incorporate stretching to help loosen tight muscles that aggravate the condition.
Exercises in a sitting position are both useful and achievable by most people. Review the following seated stretching exercises:
1. Run your foot over a water bottle or similarly shaped object for one minute per foot.
2. Cross one leg over the other and pull up your big toe. Hold this position for 15 seconds, release and repeat three more times, before alternating with the other foot.
3. Use a folded towel to mimic an exercise belt. Place the towel under the arch of your foot and gently pull up so that the foot is stretched out in front of you. Hold the position for 15 to 30 seconds and repeat three times.
Stretching your calves well can also promote heel health. Simply extend your leg in a kick-like motion and hold the position for 30 seconds. Repeat three times per leg.
Plantar fasciitis prevention
Stretching also works as a preventative for plantar fasciitis, but there are other considerations. Consider the following suggestions:
keep a healthy weight
A healthy weight will ensure that you are not putting unnecessary pressure on your body and especially your feet.
Regular exercise will help your body maintain a healthy weight and properly stretch the muscles and joints. This will reduce the chances of the ligaments in your feet becoming too tight.
Ensuring adequate support
Shoes are important. Proper support means that your feet are kept in a safe position. Going barefoot or wearing poorly constructed shoes puts stress on your heels and feet.
Take it easy
You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to repetitive movements for an extended period.
Always take time to warm up your body before exercise or other activity. Going with excessive motion can cause personal injury.
Your feet are a very important health issue. If you suspect that you are suffering from plantar fasciitis, don't ignore it. Consult a doctor before changing your diet or exercise plan.