A condition that restricts movement
Plantar fasciitis, which is inflammation of the plantar fascia, leads to pain under the heels. Sometimes, the pain is so severe that you have difficulty moving around. There are a number of causes for it, but mostly, it is due to the increased stress on the heels that leads to the condition.
It is often said that prevention is better than cure. Thus, the best way to deal with the pain inflicted by plantar fasciitis is to take preventative measures that would keep the pain at bay.
As has been explained by Aofas, when the calf muscles are tight, they pull on the heel bones, due to which the plantar fascia becomes taut and susceptible to injury. Thus, stretching exercises need to be done to prevent the condition.
The exercise routines and how to do them
1. Calf muscle exercise
Take a towel, belt, or a long piece of cloth, twist it, and loop it around your heel. While keeping your legs straight, pull your heel towards your body with the help of the cloth. Keep pulling till you feel a stretch in the lower part of your leg. Remain in this position for 30 seconds. This should be repeated five times after you wake up and before you get out of bed.
2. Plantar fascia stretching
Pull your toes with your hands to the point that you feel a stretch in the heel or ball of the foot. Remain in this position for 30 seconds and repeat the exercise a few times.
3. Calf stretching
Stand against a wall and slide one leg in the backward position. Push the heel in the downward direction and when you feel a stretch in the lower leg, remain in the position for 30 seconds. After the 30 seconds are up, bend your knees to the point that you feel a deeper stretch that is a bit lower than before. Remain in the position for 30 seconds. Repeat the routine thrice with each leg.
Place a tennis ball on the ground and roll it gently under your foot. A few minutes are all it would take for your plantar fascia to loosen up. Putting pressure on the ball would also provide you with a deep massage.
Knowing when to stop
While there is no denying that these exercises would prove to be of great assistance in preventing plantar fasciitis, you need to stop the moment you feel pain while performing any of the routines.
Quick tip: Best running shoes for Plantar Fasciitis – This article will help you pick the right shoes to fight plantar fasciitis, especially if you are a runaholic.