Several people they feel torment in their heels when they get out of bed or chair and start walking. It is truly an irritation of the problem in the long-range ligament at the base of the foot and is known by the name of plantar fasciitis.
were lost by a severe torment at the base of the foot near the heel and is most extraordinary in the morning or after sitting for a longer period of time and makes you exceptionally uncomfortable to walk.
This condition is quite basic in women who wear high heels, people who spend long periods of standing, energy and brokers. extending activities are a part of basic medicines that can offer help.
Take a break – Limit activities like jumping or running, and avoid spending too much time in a standing position. Wear shoes with pads in order to support the arch of the foot.
Reducing inflammation – Plantar fasciitis causes inflammation in the ligaments, so you will need to treat the inflammation that causes pain. Apply some ice on the affected spot for 15 minutes.
Increase flexibility – This condition occurs due to ligament strain, so it will have to perform a series of exercises to increase flexibility and prevent it from happening. If symptoms are severe, do not perform these exercises, as it can damage the ligaments!
Exercise 1 – Put your feet on the floor with the toes pointing up. Pull the big toe toward the heel and keep it there for 15-30 seconds.
Exercise 2 – facing a wall and place your hands against it at eye level. Keep the injured leg back and forward uninjured. The heel of the injured leg must be on the ground. The affected foot should be turned slightly inward, while slowly lean toward the wall until you feel the stretch in the back of the calf. Keep well for 15-30 seconds and repeat 3 times. Make this exercise couple of times a day.
Exercise 3 – Sit on the floor, placing his feet in front of you and the injured person at the center of a folded towel. The ends of the towel should be taken and pulled toward you while pulling the foot. Keep your right knee and hold for 15-30 seconds.
Exercise 4 – Stand on the injured foot in step to the last step with the heel until it begins to feel a stretch in the arch of your foot. Hold for 15-30 seconds and then relax. Repeat this exercise 3 times
Exercise 5 -. Take a frozen juice can and shoot his bare foot and wounded back and forth from heel to half the arc. You must do this in the morning for optimal results.
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