Plantar fasciitis: exercises-these exercises will relieve from heel pain

Plantar fasciitis is a disease which is always accompanied by pain in the heel associated with inflammation of the plantar fascia.

The fascia is the membrane that lines the muscle of the inner part of the foot. When inflammation is accepted to speak about plantar fasciitis.

Fascia plays a very important role for the body, it supports the arch of the foot and works during every step of the way.





According to statistics, at least 50% of the people susceptible to this disease due to trauma, improper Shoe selection or the development of some disorders.

From fasciitis more often affects athletes, pregnant women and people suffering from overweight and obesity.

The main symptom is pain, which appears inside the heel, takhtarova may be accompanied by swelling, redness and stiffness.

The good news is that fasciitis can be cured with a simple exercise.

Just do not forget that they need to carry every day!

 

Exercise ball





This simple exercise reduces inflammation caused by plantar fasciitis and reduce heel pain.

Execution:

• Sit on a chair with a back. Keep your back straight.
• Put it on the floor a tennis ball and start to roll it with his feet.
• Watch what the ball massaged the whole foot for greater efficiency.
• Move the leg forward and back, pressing lightly.
• Perform the exercise for 60 seconds, rest and do two more repeat.

 

Exercise with a towel





This excellent exercise improves the blood circulation in the legs and increases their flexibility.

Execution:

• Put a bath towel on the floor and put him for one foot.
• With the help of the toes begin to crumple a towel and hold it for a few seconds.
• Come back to starting position and do 3 sets of 10 repetitions for each leg.

 

Exercise with ribbon





This exercise will help relieve tension and reduce inflammation in the foot, especially the heel.

Execution:

• Sit on the Mat and hooked the tape over the foot.
• Holding the tape, try to get your feet off the floor.
• Stay in this position for 30 seconds and take a break.
• Move the tape under your fingers and gently stretch them for 30 seconds.

 

Lifting on socks





This exercise strengthens the tendons in the heel area and the calf muscles.

Execution:

• Standing with a straight back, rise on socks, maximum lifting your heels off the floor.
• Try to climb as high as possible and lower to starting position.
• Do 3 series of 10 repetitions.

 

Stretching exercise





Stretching the heel muscles improves flexibility of tendons and calf muscles. These exercises reduce the pain and remove the burden with excess weight.

Execution:

• Stand on a step or low bench with both legs, move on your toes, keep your hand behind the prop.
• Drop your heels as low as possible and slowly rise to starting position.
• Do 3 series of exercises in 10 repetitions.

 

Exercise arc





Exercise arc trains all the muscles of the foot and also the muscles of the calf. It can be done in order to reduce pain, relieve tingling and tension in the muscles.

Execution:

• Tightly holding the toes and heels on the floor, raise the foot.
• Keep the foot in position of the arch for 15 seconds.
• Rest and do another 10 approaches.

 

Pinch with fingers





This exercise strengthens the interosseous muscles that support the arch of the foot.

Execution:

• Sit comfortably and fasten around all of the fingers of a small rubber band.
• Dissolve them as much as possible, stretching the rubber band, then bring your fingers to the starting position.
• Put it between your fingers a little rubber separators for pedicure, maximum squeeze your fingers and relax.
• Do 3 sets of 10 repetitions each.

 

Do these exercises every day, as quickly as possible to cure fasciitis. If you feel that your condition worsens, talk to your doctor and ask him about other methods of treatment.published

 



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Source: steptohealth.ru/podoshvennyj-fastsiit-izbavsya-ot-boli-v-pyatke-s-pomoshhyu-etih-uprazhnenij/