Plantar Fasciitis Quick Guide to Stretch It Away for Treatment
Plantar Fasciitis Treatment and Stretches 1 http://www.flexmassager.com Five Stretches That I Use to Treat My Plantar Fasciitis By: www.FlexMassager.com
2 Plantar Fasciitis Treatments and Stretches http://www.flexmassager.com Over the past couple years there has been a large rise in the number of people needing treatment for plantar fasciitis. As many runners have come to know, plantar fasciitis, which can be an exceptionally unpleasant problem, is when the fascia pulls off the heel. This can lead to heel spurs and damage to the ligaments that are in the arch of the foot. Sounds bad doesn’t it? We thought so, so we have compiled a list of stretches to help you prevent, treat and stop plantar fasciitis. Common signs and symptoms associated with plantar fasciitis include: 1. Arch or foot discomfort, exclusively located around the heel 2. When getting out of bed, the first few steps are unpleasant 3. Walking lengthy distances or standing for a long period triggers discomfort Inflammation of the plantar fascia is the main cause of plantar fasciitis and is the very first issue to target for treatment. When the tissues become relaxed, bodyweight can safely be placed on the ligament without pain. Through stretching, the tissues are ready to loosen up and symptoms may be relieved rapidly. Plantar Fasciitis Therapy in Five Speedy Stretches 1. The Calf Stretch, this quite common stretch that joggers use for calves can easily also be utilized for plantar fasciitis. This one definitely works the heel and also can be carried out almost anywhere. Start with facing a wall and outstretching your hands. Place one foot under the body to support your weight and have the other foot behind your body. Make sure your feet are flat on the ground. You want to experience the calf muscle get tight within the leg that is extended right behind you, you will also feel a stretch in the arch of the foot as well. Maintain this for twelve seconds, change feet extending back, then duplicate a few more times. If you wish to stretch the foot substantially more, attempt to point your rear knee close to the ground. 2.Toe Dips -‐ For this stretch your heels will need to be clear from the floor so you must have something six inches to a foot high, and it must be able to sustain your weight (steps are good for this). This is one of the most effective stretches simply because the major target of this stretch is the calf muscles and mid-‐foot. To do this stretch, stand on the side of whatever you are utilizing with one
Plantar Fasciitis Treatment and Stretches 3 http://www.flexmassager.com half of your heel draping off the side. The rails on the stair case provide a fantastic support for balancing. Now, drop your heel as far to the ground as you can manage. You will feel the stretch in your calf muscle tissue. Relax as mush as possible to get the highest effect. Keep this position for 10-‐15 seconds then swap feet and repeat. Try only to do just one foot at a time to receive the most out of this particular stretch. After the stretch is done and you begin walking again, you will sense a pleasant stretching sensation in the arch area of both feet. 3. The Cross-‐Leg Stretch -‐ this particular stretch is carried out in a seated position and involves using your hands to stretch the plantar fascia. To begin, sit on the ground and bring one leg over your other one, so your right foot is by your left hand. Now grab your foot in the other hand (left hand grabs right foot) and push your toes in the direction of your shin. You actually may use your additional arm in order to support your leg so it wont shift. You actually might sense this stretch on the underside of your foot, inside the mid-‐foot area. Maintain the following for fifteen seconds and after that change feet. Repeat three more times with each foot. 4. Bath Towel Tug -‐ this specific stretch demands a towel to help and it is actually my favorite. The towel pull demands a large towel or band that can hold around your foot along with reach to your fingers in the seated position. The advantage of this stretch is usually that it is the best for just the arch. Get started by simply sitting on the floor and stretching one leg directly away from you. Put the band over the ball of your foot on the extended leg. Continue to keep your leg in a straight line with your foot aiming straight up. Grab both ends of the towel within your fingers and bring it in the direction of your body. Relax your ankle joint; this will help make your foot draw backward to help stretch the calf along with arch of the foot. 5. Ice -‐ be sure you do not ice a long time because the plantar fascia is certainly easily exposed. Damage can be inflicted on the plantar fascia when ice is left on too long so try to keep it to 5 minutes for every time. You can easily use a frozen water bottle, however we advocate using a icy ball since it can massage the fascia and also ice it. At this point, roll your mid-‐foot (arch) over the ball for 5 minutes. You should use long, slower strokes, which cover all of your mid-‐foot. After that change feet and repeat a couple of more times with each foot. This will get blood flowing in the area as well as stretch the plantar fascia.
4 Plantar Fasciitis Treatments and Stretches http://www.flexmassager.com Now that you have a basic idea, go try some of these and see how they work for you. Send us your feedback through our website and let us know what you think! Thanks, -‐ FlexMassager Team