Plantar fasciitis can be difficult to diagnose because of the range of symptoms and extent of impairment that patients experience. And full recovery may take some time and require invasive surgery or injections. However, one of the best treatments for pain Plantar fasciitis is a regular program of gentle stretching of the affected areas.
Foot pain experienced usually comes from the strong pull of the plantar fascia against the heel bone. The pain may be felt at any time from the toes to the heel bone. However, it may be caused by the sudden stretching of the plantar fascia on tight or tighter the Achilles tendon, which also connects to the heel bone. Accordingly, it is important that these two tendons should be stretched gently and massage to relieve foot pain.
Before you do an exercise, it is important to warm the feet to ensure that the ligaments of the foot will not be further damaged. This can be done simply by flexing and relaxing the feet and ankles rotate for 2-3 minutes.
For this exercise plantar fascia base, you will need a towel or belt. Once you have warmed your feet, sitting on the floor with legs straight in front of you. Wrap a towel or a belt on your toes so that it rests on the ball of your foot. Keep your legs straight, pull gently but firmly the ends of the towel or belt so that your toes point up and you feel a gentle stretch in your foot. Hold for a count of 10 before releasing. Repeat 5 times.
The base section is very effective in reducing heel pain almost immediately.
This section focuses more on the calf as well as provide a larger area of the plantar fascia. It is more advanced than the base section and should not be tried as a first exercise.
Hold arms length from a wall and place your hands on it at eye level. Move one leg back and bend the knee of the leg forward slightly. Keep your back leg straight. Keep your heels on the floor at all times. You should feel a gentle stretch behind the knee of the back leg.
Coming lean season in a little by bending your elbows. Bend your back knee slowly, allowing your front knee to bend slightly more than necessary. You should feel a stretch deep behind the knee back. Hold for a count of 10. Release the stretch. Repeat twice. Switch legs and repeat.
Place Step Stretch
A stretch of more advanced plantar fasciitis is stretching step, although it can be done using a stack of books, directories, or anything that can mimic the variation of the height of a step. Step down the stretch is a deep stretch for the calf muscles and Achilles tendon and requires a certain level of balance, unless you hold on to something. For this reason, there is a risk of over stretching and cause more damage, so take extra care with this section and not try no warm up your muscles and feet.
Start by standing on a step so that your heels hang over the edge and only on the balls of your feet are on the step. Slowly lower the heel of one foot farther from the stage until the moment you start to feel a stretch in the calf and Achilles. Hold the stretch for a count of 10, unwind back and repeat with the same foot three times. Switch feet and repeat. Once you have mastered the exercise, and balance, try stretching both at the same time.
Remember, as with so many things, plantar fasciitis stretching exercises work best if done little and often rather than practiced in a long session. For best results, they should be done several times a day until improvement is seen, and therefore less often.