4 Simple Exercises To Treat Plantar Fasciitis
Have you ever felt the relentless pain of plantar fasciitis? One of my friend’s brothers experienced this and it started with a simple ache in his heel, which was barely noticeable at first, but it soon turned into a constant pain that haunted him with every step.
My friend’s brother was very frustrated with this problem so he discussed it with the therapist and they suggested 4 simple exercises to treat plantar fasciitis. These exercises not only alleviated his pain but also restored his sense of freedom and joy in movement.
What Is Plantar Fasciitis?
Plantar fasciitis is a very common condition characterized by inflammation of the plantar fascia, a very thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes.
This swelling can cause severe pain in the heel or arch of the foot, especially when we take the first step after waking up in the morning or after a long period of rest.
It is often associated with activities that involve repeated impact on the feet, such as standing for a longer period of time or running continuously. Plantar fasciitis can be debilitating if left untreated, but with proper care and management, it is usually manageable and may improve over time.
4 Simple Exercises To Treat Plantar Fasciitis
Some questions that people often ask :
- How to cure plantar fasciitis in one week?
- Can we do plantar fasciitis exercises at home?
- Should I regularly do 10 exercises for plantar fasciitis?
So, the wait is over!
I am going to reveal 4 simple exercises to treat plantar fasciitis and you can see the results in a week. You can also do these exercises at your home. If you apply these 3-4 exercises daily then you will definitely see good results which will definitely give you relief.
1. Calf Stretch With Towel-Gastrocnemius
The calf Stretch with a towel helps ease tightness in the calf and can relieve plantar fasciitis pain. Learn how to do it: you have to sit on the floor, straighten your legs out, wrap a towel around the ball of your foot, and gently pull the towel towards you until you feel a stretch in your calf. Hold this position for 15-30 seconds and repeat a few times.
2. Big Toe And Plantar Fascia Stretch
The big toe and Plantar fascia stretch targets the lower part of the foot, providing plantar fascia relief. Start with sitting with one leg crossed over the other, grab your big toe and gently pull it backward until you feel a stretch in the sole of your foot.
Again hold this position 15-30 seconds, repeat a few times, and switch sides. This stretch helps to release tension in the plantar fascia, reducing discomfort.
3. Ball Soft Tissue Massage
Ball Soft tissue massage can reduce plantar fasciitis by targeting stiffness and tension in the soft tissues of the foot. Using a ball, gently roll it down the foot, focusing on the arch and heel areas.
You need to apply soft pressure to relieve stiffness and promote blood flow, reducing pain and swelling associated with plantar fasciitis.
Regular massage helps to improve flexibility and prevent the recurrence of symptoms.
4. Heel Raises
Heel raises strengthen the calf muscles, which indirectly help relieve pressure on the plantar fascia. Stand with feet hip-width apart, lift heels off the ground, then slowly lower them back down.
You can do 10-15 repetitions, increasing gradually as per tolerance. This exercise can improve stability and reduce stress on the Plantar fascia, thereby aiding recovery from plantar fasciitis.
Conclusion
As I told you, these 4 exercises will really help you to treat plantar fasciitis but if you are a person who has a very serious problem and you feel the need for a therapist who can help you to come out of this situation then you contact us. We have good experienced therapists who help you in these exercises or suggest more exercises that will treat you more fast.
