We often come across many guys that complain of painful feelings under the foot heels. The pain worsens when they take first steps in the mornings. Discomfort makes their long distance walks quite difficult. Known as plantar fasciitis, this disease is common amongst both sexes and people of all ages. Use of different medicines and doing plantar fasciitis exercises is greatly helpful.
Stretching exercises for big relief – Symptoms of plantar fasciitis can be eliminated with the following stretching exercises that work wonders:
- Calf Stretch – This exercise needs you to stand about 1-2 feet away from the wall and lean against it while the arms should be outstretched. One foot may be placed on the ground while the other foot behind the body. The back foot is to be kept flat on the ground and a feel of stretch may be experienced in the back heel, known as the Achilles tendon. Stretch may be held by counting 10 and repeated sessions are much helpful in giving relief from inflammation while tight tissues are also stretched.
- Stair stretch – These plantar fasciitis exercises involve the use of stair step or curb. It is done by keeping the foot that is being stretched backwards while one step is upward with the other foot. The sufferer has to lean into the stairs while the back foot must be kept flat. You can experience great relief in the heel-back.
- Foot stretch – It is done in a seated position. The patient has to reach forward by grasping the foot. Those suffering from rigidness may cross their leg and grasp the foot. Toes may be pulled towards the shin while the foot may be held by using your other hand. Bottom of the foot can be made to experience great relief from inflammation and pain. This stretch may be held for a count of 10 and repeated stretches give good relief by repeating the exercise at least for three times on each side.
- Heel cord stretch – This special exercise requires the patients to reach forward and grasp their foot. A towel or sheet may be wrapped around the toes for pulling the toes to the body if the patient is not flexible enough. The towel ends may be held and the middle around the toes may be looped. Knees may be straightened with the toes pointing up. Leg backs and foot bottoms can be stretched evenly with this exercise.
- Wall lean – This stretch involves standing up against the wall and lean one foot in front of the other. The front knee may be kept in straight position while the toes must be placed up against the wall to the maximum possible height. The patient must lean into the wall while the back knee may feel a stretch in the foot and same is true with the front foot too.
Those suffering from foot pain may go for these plantar fasciitis exercises. Home remedies including icing and use of shoe inserts, resting and distance from pain worsening activities are good.