What is plantar fasciitis? Do you know what it is? Before we proceed ahead to discuss about the exercises which would help in dealing with plantar fasciitis, let us first understand what it basically means. Plantar fasciitis is a health disorder associated with inflammation of plantar fascia, which refers to connective thick tissue on foot’s sole. Plantar fascia creates the foot arch by connecting heel bone to toes.
The inflammation in the foot’s sole can be caused due to obesity, shoes with soft soles, and long distance running. It is very important to treat the problem as soon as it occurs, so as to avoid severe complications. The pain in feet may occur while climbing stairs, after an intense workout, or after sitting or standing for a short while. In case you feel inflammation and pain in the feet, it is suggested to seek medical advice and perform the below discussed exercises, so that the problem can be controlled.
Different Exercises For Plantar Fasciitis
A few effective exercises for plantar fasciitis include the following
This exercise should be carried out by raising your heels slowly and slowly while standing barefoot on your toes’ balls. It is suggested to hold yourself in this position for 15-20 seconds before going back down gradually. Another version suggests performing the exercise only on single foot. One of the advanced versions of the calf exercise for plantar fasciitis suggests practicing the exercise on stair.
Another good workout for plantar fasciitis is to pick the marbles lying on floor with the help of your toes, and then put them in the cup lying down on the ground near the marbles. This exercise should be carried out 15-20 times to see effective results.
Towel stretching is considered to be a very good exercise for getting rid of pain and inflammation in the sole of the foot. The rolled towel should be held and pulled from both hands after placing it under the foot’s ball. It is strongly recommended to keep the knees straight while carrying out this workout. The towel stretching exercise should be carried out for 4-5 times to get some relief from pain in foot.
Walk on Beach
Walking barefoot on a beach or on any sand surface is believed to provide respite from pain in the foot’s sole.
Carrying out leg balancing workout is regarded to be one of the effective exercises for plantar fasciitis. Standing barefoot on only one leg for a few seconds is regarded to be an effective leg balancing workout. Slowly and slowly, it is suggested to raise your heels, so that the balance lies on the toes of the foot. It is suggested to stay in this position for a few seconds before shifting over towards another leg. This exercise would certainly be of immense help in dealing with plantar fasciitis.
The above discussed exercises for plantar fasciitis would definitely help in getting rid of the pain and inflammation in the feet, thus allowing you to perform all the leg related functions in an effective manner.