With This Exercise, Plantar Fasciitis Heel Pain Can Be Relieved

Plantar fasciitis is one of the common causes of heel pain. Fortunately, plantar fasciitis can be relieved by medical treatment, coupled with doing some exercise for a few minutes to make the heels become more flexible. Plantar fasciitis is inflammation of the thick connective tissue (fibrous) that crosses from the heel to the toes. The tissue is called plantar fascia and is useful to support the muscles and arches of the feet, and connect heel bones to the toes. If it is too stretched or used too often, the surface of the plantar fascia can be torn to the point of causing inflammation, pain, and difficulty walking. Plantar fasciitis generally occurs in people who often wear high heels, have flat feet or have no arches, experience strain on the calf muscles, rheumatoid arthritis, often do sports that burden the foot, over the age of 40 years, obesity, or often standing in a long time.

Exercise to Relieve Plantar Fasciitis

The pain due to plantar fasciitis can be relieved by doing exercises designed to stretch the calf muscles and plantar fascia, as below:

• Towel relief

Before getting out of bed in the morning, wrap a towel around the foot pads. Use a towel to pull your toes toward your body, try to keep your knees straight and hold the position for 30 seconds. Repeat three times on each leg.

• Chair assistance

Sit on a chair. Lift and place the painful leg above the knee of the other leg. Pull your toes towards you until you can feel the stretch in the calf and foot. Hold for 15-20, repeat 3 times for each leg.

• Wall aid

Stand in front of the wall and place your palms on the wall, place both feet touching the floor while straightening your right knee and bending your left knee. Place the right foot on the back, and the left leg with the knee bent at the front. Lean forward by pushing your hips toward the wall until the right calf muscles feel tight, hold this position for 10 seconds. Repeat this movement 20 times on each leg.

• Drink cans

Relieve heel pain can also be done with the help of cold drink cans, bottles, plastic with frozen ice water, or a rolling pin. When doing this movement, you can stand or sit. The trick, place the curvature of the foot above the can then roll back and forward. Repeat at least twice a day.

Before doing the above exercise, you should ask the opinion of a doctor first. Don't forget to rest your feet by stopping or reducing activities that can cause plantar fasciitis symptoms. If the heel still hurts, compress with ice to relieve pain.