6 exercises that will help relieve discomfort if you have plantar fasciitis

Plantar fasciitis usually occurs in the presence of excess weight or when we experience any excessive or sudden exercise. To avoid it, I suggest you do a series of stretches and special exercises.

Plantar fasciitis is one of the main causes of pain in the heel, which occur when the ligament tissue that supports the arch of the foot is injured or inflamed.

Every year more than two million people are turning to doctors with this problem, and many of them have to go through various treatments to restore health.

Thirty five million nine hundred forty thousand four hundred twenty five

Plantar fasciitis causes serious heel pain that causes a limp while walking.

Discomfort can walk up to the edge of the foot, but usually that pain intensity is reduced or it disappears completely in a few minutes after you walk a little or do exercises on the affected leg.

What is plantar fasciitis? Fascia is a long, thin ligament that lies underneath the skin at the base of the foot. It is similar to a tendon, which connects with each of the bones forming the sole of the foot.

This ligament connects the heel with the toe and, thus, supports the arch of the foot, so that it could withstand the weight of the body in every movement.

However, when it is under excessive pressure, for example, when overweight or excessive loads, tissue fascia are damaged and even torn, which leads to severe pain as a result of inflammation and tension in the heel known as plantar fasciitis.

 Risk factor Ninety six million two hundred seventy three thousand seven hundred ninety eight



Still, the researchers could not determine the specific cause of this problem. However, there are various factors that can increase the risk of developing this disease.

• The gastrocnemius muscles are tense, and it is difficult flexion of the fingers, pulling them tendons to the tibia
• Overweight or obese
• Very high arches
• Exercises with repetitive kicks (Jogging or some sports)
• A new activity, more intense than usual

  Symptoms Pain is the main symptom of this problem. However, pay attention to these seemingly minor complaints:

• Pain at the base of the foot around the heel
• You feel pain when taking the first steps, getting out of bed in the morning, ripole long period of rest
• Severe pain after exercise or other activity, which involves active movement

Exercises that will ease the symptoms of plantar fasciitis Exercises are one of the best methods of treatment, they will help you to ease the discomfort and prevent irritating symptoms of plantar fasciitis, especially when you have frequent recurrences.

We will show you a few simple stretching exercises that, when regularly performed, will help to strengthen the legs and conquer the problem.

Exercise 1 Forty million eight hundred fifty thousand four hundred forty six

• Take the stairs or a low stool and stand at the top, lean your hands, for example, on the wall to keep his balance. Socks should be tight and your heels slightly raised.
• Carefully go down, lowering your heels without bending the knees so that the toes are raised naturally.
• Keep your feet in suspense for 30 seconds and return to starting position.

Do 10 repetitions of this exercise 3 times a day.

 Exercise 2

• Lean your hands against the wall, stretch your arms and make sure one leg is delayed and stretched out as before, and the other is slightly ahead. The weight should be on the back foot.
• Without lifting the heels off the floor, move the body forward and hold this position for 30 seconds to feel a stretch.

Do 10 repetitions 3 times a day.

 Exercise 3 Sixty six million nineteen thousand four hundred thirty four

• The aluminium can take the cold, such as lemonade, or Golf ball, apply pressure with the soles of the feet and start to roll to relax the arch of the foot.

Do 30 to 50 repetitions for that leg completely relaxed.

 Exercise 4

• Pull the feet as possible and using one hand, bend the toes back, especially the thumb.
• Do this exercise first with the knee bent and then straightened.

Try to hold the foot in tension 30 seconds. Do 10 repetitions 3 times a day.

 Exercise 5 Forty five million seventeen thousand seven hundred ninety five

• Stretch the feet so that the toes of the feet were in suspense, iconically fingers easily push down on the plantar fascia, making a circular motion.

Do this massage for a few minutes until you feel that the arch of the foot relaxes.

Exercise 6

• Spread a towel on the floor, and then trying to pick it up using the toes.
• Hold the tension for 30 seconds, and thetemplate pull the legs to relax.

Perform 10 repetitions and do this exercise 3 times a day.

 

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P. S. And remember, only by changing their consumption — together we change the world! ©

Source: steptohealth.ru/6-uprazhneniy-pri-plantarnom-facziite/