Does Your Heel Hurt In The Morning Or Whenever You Stand Up? Here’s What You Need To Know

Plantar fascia is a thin ligament which links the heel to the front area of the foot. Most of the foot-related issues are associated with this ligament and the condition is called plantar fasciitis.

Excessive weight gain and constant movement are the most common culprits when it comes to this condition and athletes and pregnant women are most prone to it.

Weight gain and constant woman lead to inflammation and eventually to chronic pain.

Possible Treatment Of Plantar Fasciitis

The combination of stretching and relaxation exercises is the best way to loosen the tight muscles and relieve plantar fasciitis.

Try Seated Exercises

Consider the following exercises which are extremely beneficial for those suffering from plantar fasciitis:

• Roll the foot over a tennis ball/ water bottle for a minute
• Cross one leg over the other and pull the big toe upwards
• Hold this position for about 14 seconds before releasing
• Make three repetitions with each foot
• Then, take a folded towel to use it as an exercise strap. Place it under the arch of the foot, stretching the foot in front of you. Pull it upwards on the towel in the meantime
• Hold the position for 30 seconds
• Make three repetitions

The Calf Stretching Exercises

• Extend the leg in a sudden forward motion (lunge-like)
• Hold the position for about half a minute
• Make three repetitions with each leg

How To Prevent Plantar Fasciitis

There a couple of things you can do to prevent this condition. Among them are:

• Stretching can both prevent and treat plantar fasciitis
• Maintaining healthy weight helps prevent putting pressure on the feet
• Regular exercising keeps the body fit and healthy. Besides, it stretches the joints and muscles, preventing tightening of the ligaments
• Choosing the right footwear. Avoid buying uncomfortable shoes which add pressure to the feat
• Walking barefoot
• Relaxing helps as lot too, as it helps prevent adding pressure on the feet
• Warming up prior to exercising is of utmost important. Warm up first and then work your way gradually
• Consulting your doctor in case you notice any inflammation or pain is the first step towards preventing this condition

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