By Mary J Davis
Plantar Fasciitis is perhaps the most prevalent type of heel pain that affects an estimated 2 million Americans yearly and about 40% of the entire population will experience this condition at one time or another.
Owed to the extremely hard and merciless surfaces we walk on daily coupled with poorly fitted shoes and unforgiving high heels, majority of us will develop this condition in time. There is, however, a way by which we can resist plantar fasciitis and one of the best ways to do this is by way of stretches and exercises.
To get you started, we have listed down a few of the easiest plantar fasciitis stretches that you can do on your own at home or at work.
1. Heel Dips for the calf muscle and Achilles Tendons - Stand near a step and place both your toes on its edge with your heels dangling on air. Once you gain your balance, gradually dip your heel lower and hold for a good 15 seconds before pulling it back up again.
2. Towel stretch for the arch - seat on a flat floor and stretch both your legs out in front of you. Grab a towel and wrap it around your forefoot area while your hands grab each end of the towel. From here, slowly tug on the towel closer to your chest while making sure that your knees remain straight. Once you feel your arch stretch, hold for about 10 seconds before relaxing.
3. Wall Stretch for your calf and arch - stand facing a wall and place both your hands against it. Slowly position your injured foot behind you and slowly lean in while making sure that your heel stays flat on the ground.
4. Night Stretches for the heel and arch - if you are already suffering from intense heel pain then you are probably prescribed with a night splint to help treat your plantar fasciitis. Even with a splint, you can still stretch your heel back and forth before going to sleep to strengthen your arch and heel each night.
5. Marble Pick up for the foot muscles - place a handful of marbles on the floor next to your foot. Relying solely on your toes, carefully pick up each marble and drop them on a nearby container.
Other than performing these stretching exercises, simple home remedies such as giving your affected foot a simple cold massage can help soothe the affected muscles. Similarly, the use of anti-inflammatory medicine and shoe orthotics can also help hasten your recovery from plantar fasciitis.
To know more about foot pain, visit idealfeetcomplaints.com.
Mary is a freelance writer for Ideal Feet, a website that is geared towards helping you understand the different causes behind your foot complaints.
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