The plantar fasciitis may not be a term you hear every day, but it is important when it comes to the health of the foot. According to Health Line , more than 50 percent of people in the US alone suffer from foot pain, and that pain is most commonly associated with damage to the plantar fascia , a thin ligament that connects the heel. up to the forefoot. This condition is called plantar fasciitis. Read on for 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 are usually 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 while unemployed, because the constant movement and pressure of the added weight leads to inflammation and pain. However, there are steps you can take to prevent and treat plantar fasciitis.

Treatments to treat plantar fasciitis

In general, the best thing to do if you suffer from plantar fasciitis is to effectively incorporate stretching to help loosen tight muscles that aggravate the condition.

Seated exercises

Exercises in a sitting position are both useful and achievable by most people. Review the following seated stretching exercises:

1. Run your foot over a water bottle or similarly shaped object for one minute for each 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 mimic an exercise belt. Place the towel under the arch of your foot and gently pull up so that the foot stretches out in front of you. Hold the position for 15 to 30 seconds and repeat three times.

Calf stretches

Stretching your calves well can also promote heel health. Simply extend your leg in a kick-like motion and hold the position for 30 seconds. Repeat three times per leg.

Plantar fasciitis prevention

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 your feet.

Exercise regularly

Regular exercise will help your body maintain a healthy weight and properly stretch your muscles and joints. This will reduce the chances of the ligaments in your feet becoming too tight.

Ensuring adequate support

Shoes are important. Proper support means that your feet are kept in a safe position. Going barefoot or wearing poorly constructed shoes puts stress on your 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 an extended period.

Start small

Always take time to warm up your body before exercise or other activity. Going with excessive motion can cause personal injury.

Your feet are a very important health issue. If you suspect that you are suffering from plantar fasciitis, don’t ignore it. Consult a doctor before changing your diet or exercise plan.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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