There are several ways to fight and improve Plantar Fasciitis (PF). Doctors can certainly provide some effective medications but it is unlikely that you will be free from PF for good immediately. You may have to undergo physical therapy to reduce the pain. Stretching is one of those. It is a very good form of exercise and can do a lot to lessen your suffering from PF. A good doctor will always suggest some stretching routine works to PF patients.
Plantar fascia muscle should be taken care properly. Many of us do not actually think too much about this muscle. However, once the pain is present, it becomes quite impossible to forget. This type of muscle creates a direct connection between the heel and the front part of the foot. Once PF occurs, the life becomes full of miseries for some people.
Known as Joggers’ Heel, Plantar Fasciitis can occur for various good reasons. Runners and athletes are the worst and most common victims of PF. They have to rely on their feet for long and sometimes feet or heels fail to take the immense pressure. Athletes are human beings as well and they should not keep working on their bodies without any proper rest. Lack of sincerity will only exacerbate the condition. The same thing can be said for pregnant women as well. The scenario is different since they are not runners. However, they carry extra weight throughout the day and night. It affects their feet. It does not mean women should be worried too much. When they are at the ending stage of their pregnancy, they should move carefully. The lesser walk will give them enough rest. PF will not happen. Men are not free from this danger as well. Putting on extra weight will surely have an adverse effect on their feet. The aftermath would be pretty complicated and one of those would be PF. People could also suffer from different leg injuries and if they do not take enough cautionary approach, the situation could be much worse.
There are different ways to fight PF. People can change their shoes or any part of the shoes. Changing insoles also helps. If you are not sure about insoles, you can look for best insoles for Plantar Fasciitis on different websites. Stretching, on the other hand, is something you can do at your home or working place. You do not need any expensive equipment to perform this exercise. But make sure you do not twist any other muscles during this task. You can also follow some video lessons as part of the preparation.
Muscles get too tight during PF. People feel more pain than the usual muscle strain due to this problem. If you stretch properly, the muscles will keep getting free slowly. You cannot push yourself to get rid of this pain instantly. You need to keep doing this regularly. The result will be good surely. People, who do not have PF, should also stretch as a form of normal exercise to remain on the safe side. They will have lesser chance of getting PF in the future then. Stretches can be done in many ways. People can follow any of those.
Basic Stretching Techniques
You can do the following stretches for around 30-40 seconds. If you do not feel much pain, you can increase the pressure a bit. Do not just give up after the first round. You need to repeat your actions. Stretching three-four times per day will be very effective. If you cannot make time to do this at regular interval each day, don’t need to be afraid. There is no hard and fast rule for that.
• Try to stand with one foot in such a way that you can feel some load on the muscle of your back calf. You can either lean forward or bend your body. Consider moving your hips and stretch out calf muscles. Do not do this for one leg only. You need to perform using both legs.
• You can do calf exercise sitting on the ground. You just need to put the legs in front of you. This is a common exercise. Lean a bit forward and try to grab the tip of your toes. Some people cannot touch the toes and in that case, they can bend their knees a bit for assistance.
• Using a towel also helps. Let’s assume you still couldn’t touch the toes after bending knees. You can take a towel and try to pull it toward you with toes. This is a very good alternative.
Making Ways for Stretching
As mentioned earlier, people may not get enough time every day to stretch. It is not necessary that they have to stretch to prevent PF. Normal calf exercise should suffice as well. There are many video lessons available on different websites. However, make sure you are following something authentic. If you are not sure about any stretching task, you can consult any doctor nearby. Doctors usually show a pictorial step-by-step method for stretching. This is actually quite helpful.