One frequently experienced foot ailment is plantar fasciitis, which arises when the thick tissue band known as the plantar fascia becomes inflamed or injured. This fibrous band connects the heel to the toes, causing discomfort and pain.
Suffering from this condition can make it challenging to engage in prolonged walking without experiencing discomfort. Nonetheless, there are various treatment options available for plantar fasciitis that can effectively alleviate symptoms and aid in restoring your mobility. Explore these treatments to find the one that suits you best and allows you to resume your daily activities with ease.
Strengthening
Plantar fasciitis is a condition characterized by pain in the heel and arch of the foot. It is a common problem that can affect individuals of all age groups, making it challenging to find effective treatment options.
One of the best ways to treat plantar fasciitis is with exercises that strengthen your foot and lower leg muscles. This can ease the pain and keep the condition from coming back.
Strengthening exercises can also help your feet become more flexible and decrease the risk of re-injury in the future. These exercises can include Resisted Ankle Dorsiflexion, Single-Leg Calf Raise, and Flexion Extensors.
These exercises may be done before walking and after, depending on how your plantar fasciitis is progressing. You should also ice your foot after exercise to help relieve pain and inflammation.
Flexibility
Flexibility exercises are especially useful for those who have a hard time walking with plantar fasciitis. They improve your flexibility and relieve tight foot arches, which helps reduce pain and inflammation.
Stretches also help strengthen your calf muscles and Achilles tendons, which are the most common cause of heel pain. These stretches should be performed at least 2 to 3 times per day.
Another effective exercise is the seated foot stretch, which involves sitting with your leg bent over the opposite leg and stretching your foot. Hold for about 20 seconds and repeat on the other side.
Another great way to stretch the foot is by using a towel or belt looped around the ball of your foot and pulling the belt towards you. This exercise is especially helpful in reducing pain in the morning when you first wake up and take your first steps. It will help break the cycle of pain and re-inflammation.
Balance
When you suffer from plantar fasciitis, walking is not only painful but it can make the condition worse. The plantar fascia is a tough band of tissue that runs along the bottom of your foot from heel to toes.
When this tissue becomes inflamed, it can cause pain in the heel and arch of your foot. It is usually a result of overuse, but can also be a symptom of other conditions such as arthritis or diabetes.
Using stretches and exercises can reduce tension in the foot, ankle and calves, which in turn can ease pain. A few simple stretches can also help to strengthen these muscles so they are better able to handle the stress placed on them when walking and stepping off from a stand.
A simple way to soothe the pain while walking with plantar fasciitis is by using an ice bottle. Simply roll your foot back and forth over the bottle until it feels comfortable, and repeat the exercise several times a day.
Cardio
Running is a heart-pumping and exhilarating workout, but it can be difficult to continue if you have plantar fasciitis. This degenerative irritation of the plantar fascia, a ligament that connects your foot to your heel, can cause pain in the bottom of your foot when you walk or run.
The good news is that you can still do cardio without causing your symptoms to flare up, as long as you rest and stretch your feet regularly. In addition, you can try low-impact exercises like swimming or using the elliptical machine.
Yoga, in particular, is great for those who have plantar fasciitis because it’s a gentle exercise that focuses on stretching and strengthening the muscles in your foot and ankle.
In fact, yoga is a perfect form of weight loss exercise for people who are overweight and have plantar fasciitis. Plus, it’s a great way to build balance and coordination as well as increase your cardiovascular capacity.
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