The plantar fasciitis may not be a term you hear every day, but it is important when it comes to foot health. According to Health Line , more than 50 percent of people in the US alone suffer from pain in the foot, and that pain is most commonly associated with damage to theplantar fascia , a thin ligament that connects the heel. up to the front of the foot. This condition is called plantar fasciitis. Keep reading to find out ways you can prevent this condition and ways to treat it at home.
Plantar fasciitis prevention and treatments at home
Repetitive movements and weight gain, in general, are the main culprits when a person develops plantar fasciitis . The condition is common among athletes, pregnant women and those whose work requires long periods of time stopped, because the constant movement and pressure of added weight, leads to inflammation and pain. However, you can take some measures to prevent and treat plantar fasciitis.
Treatments to treat plantar fasciitis
In general, the best thing you can do if you suffer from plantar fasciitis, is the effective incorporation of stretches to help loosen the tight muscles that aggravate the condition.
Exercises in a sitting position are both useful and attainable by most people. Check the following stretching exercises in a sitting position:
1. Run your foot over a water bottle or similar object for one minute per foot.
2. Cross one leg over the other and pull up your big toe. Hold this position for 15 seconds, release and repeat three more times, before alternating with the other foot.
3. Use a folded towel to imitate an exercise strap. Place the towel under the arch of your foot and gently pull up so that the foot stretches in front of you. Hold the position for 15 to 30 seconds and repeat three times.
Stretching the calves well can also promote heel health. Simply extend the leg in a movement similar to a kick and hold the position for 30 seconds. Repeat three times per leg.
Prevention of plantar fasciitis
Stretching also works as a preventative for plantar fasciitis, but there are other considerations. Consider the following suggestions:
keep a healthy weight
A healthy weight will ensure that you are not putting unnecessary pressure on your body and especially on your feet.
Regular exercise will help your body stay at a healthy weight and properly stretch your muscles and joints. This will reduce the chances of the ligaments of the feet becoming too tight.
Ensure adequate support
The shoes are important. Proper support means that your feet stay in a safe position. Going barefoot or with poorly constructed shoes puts tension on the heels and feet.
Take it easy
You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to repetitive movements for a prolonged period.
Start little by little
Always take time to warm up your body before exercise or another activity. Going with excessive movement can cause personal injuries.
Your feet are a health issue that matters a lot. If you suspect that you are suffering from plantar fasciitis, do not ignore it. Consult a doctor before changing your diet or exercise plan.
Writing of Lucid Life.