Do you suffer from pain in the heels and feet? Discover how to remedy and naturally prevent this throbbing pain.
Plantar fasciitis, is a lesion or inflammation due to rupture or stretching of the plantar fascia (also known as plantar aponeurosis). It manifests itself as a heel pain, in the plantar fascia more precisely, a fibrous ligament that connects the heel to the front of the foot.
The major causes of plantar fasciitis
Repetitive movement and weight gain are usually the main risk factors for plantar fasciitis. This problem is very common in athletes, pregnant women and people working long hours in standing position, because the constant movement and pressure of the extra weight lead to inflammation and pain. However, you can take some steps to prevent and treat plantar fasciitis.
How to cure it?
The best thing to do if you suffer from plantar fasciitis, is to regularly do certain exercises and stretches to relax sore muscles.
The sitting exercises are both useful and easy, here are three of them:
- Place your foot on a water bottle or similar object, rolling the bottle under your foot with gentle pressure for one minute per foot.
- Lay one leg over the other and pull your big toe up. Hold this position for 15 seconds, release and repeat 3 times, before alternating with the other foot.
- Use a folded towel in the form of a strap. Place it under the arch of your foot and pull gently up, so that the stretched foot is in front of you. Hold for 15 to 30 seconds and repeat 3 times for each foot.
Stretching the calves
Stretching your calves can also improve the health of your feet and help you treat a plantar fasciitis. Simply extend your leg in a movement of front slits. Hold for 30 seconds. Repeat 3 times for each leg.
How to prevent plantar fasciitis?
Stretching can also be adopted as a preventive measure for plantar fasciitis, but there are other ways:
Maintaining a healthy weight
A healthy weight will prevent you from excessive pressure on your body, especially on the feet.
Regular physical activity
Regular exercise will help you keep the line, stretch your joints and strengthen your muscles. Exercising will reduce the intense contractions of the ligaments of your feet to better prevent plantar fasciitis.
Provide appropriate support
Having proper support means that your feet must be kept in a safe position, in other words: in comfortable shoes. Walking barefoot or wearing uncomfortable and poorly manufactured footwear can increase the risk of heel and foot pain.
Rest the feet
You should not exert too much pressure on your feet. Allow your feet to rest alternately between activities so that your heels and feet are not subjected to repetitive movements for an extended period of time. You can also take a foot bath to pamper them!
Never skip warm-ups!
Always take the time to warm up your body before exercising or doing other physical activities.
If you think you are suffering from plantar fasciitis and these alternative means do not help you to prevent or treat it, don’t ignore it. Consult your doctor as soon as possible.