Treating plantar fasciitis at home requires constancy and dedication , although in a short time you will begin to feel the results. Without surgery or drugs, try to improve this condition with a simple routine of easy exercises. In addition, always look for medical supervision to ensure your diagnosis.
According to statistics, 50% of us suffer some discomfort in the foot. The pains can be due to an injury, product of an illness, by bad choice of footwear and by callus or bunions . In addition, there is a very common condition called plantar fasciitis that many of us suffer, without knowing it thoroughly.
Plantar fasciitis is an inflammation in the fascia of the sole of the foot, a band of elastic tissue that extends in the lower part of the foot. This structure is very important for the organism since it is the one that allows to maintain the arc and the one that absorbs all the energy that impacts against the foot in each step. For this reason, advanced plantar fasciitis causes a lot of pain and discomfort.
It mainly affects athletes , pregnant women or people who are overweight or obese , so it can appear at any age. The most common causes are:
-Running with a bad footprint, on hard surfaces
-Foot cavus, flat foot or excess of curvature
-muscular weakness
-Bad holding of shoes
-Excessive increase of physical activity
You can treat plantar fasciitis with a simple outpatient treatment. You just need to avoid physical activity and perform a series of stretching exercises that help you regain flexibility and strength.
Exercises to treat plantar fasciitis
The exercises described below combine stretching and relaxation techniques that will help relieve pain and fight inflammation.
1. ROLL BALL
Sit comfortably on a chair, with your back straight and well supported. Put a tennis ball on the floor and roll it with the sole of your foot. It is important that the massage acts throughout the entire plant. Do the foot forward and back with a little pressure. Hold for 60 seconds per foot, inserting them. Repeat twice on each foot.
2. DEEP STRETCH
n the same sitting position, crosses the legs and with one hand grasps the toes. Take them back, as much as you can. With the other hand hold the heel to keep the foot still. Hold for 15 sec and release. Repeat 4 consecutive times. Finally it changes to the other foot.
3. EXERCISE BAND
For more stretching, use a band of exercises, bandages or towels. Sit on the floor with your back straight, place the band under the arch of your feet (both feet at a time). Throw the band and try to raise the legs. Hold for 30 seconds and release. Then, place the band under the toes and pull it to stretch. Hold for 30 seconds and release.
Some recommendations…
-Repeat these exercises daily. Consult with a specialist before beginning to perform them.
-You can combine these exercises to treat plantar fasciitis with some anti-inflammatory infusions that will help you feel relief. Ginger tea, turmeric and pineapple are the most recommended.