Plantar fasciitis It is one of the most common causes of heel pain. This condition can be treated with treatment from a doctor. In addition, there are also some light movements that you can do to relieve heel pain.
Plantar fasciitis is inflammation of the connective or fibrous tissue that extends from the heel to the toes, also known as plantar fascia . If it is too tense or used frequently, the surface plantar fascia can tear, causing inflammation, pain, and difficulty walking.
There are several conditions that can increase the risk of occurrence plantar fasciitis, including:
- Over 40 years old
- Suffering from obesity
- Often use high heels
- Have flat feet
- Experiencing tension in the calf muscles
- Suffering from rheumatoid arthritis
- Doing sports that are mostly based on the feet, such as marathons
Stretching Movements to Relieve Pain Pbecause of fasciitis
Pain due to pbecause of fasciitis can be relieved by doing various movements to stretch the calf muscles and plantar phaseche . Besides being easy to do, you can also use objects around you to make moves.
The following are stretching movements that you can do:
1. Calf stretch using a towel
Before getting out of bed in the morning, you can do a calf stretch with one leg stretched forward and the other leg bent. Use the help of a towel wrapped around the pads of the feet to stretch.
Pull your outstretched toes toward your body with the towel. Keep your knees straight and hold this position for 30 seconds. Repeat 3 times on each leg.
2. Calf stretch with the help of the wall
In addition to towels, you can do calf stretches while standing and leaning against a wall. Stand in front of a wall and place your palms against the wall. Position both feet touching the floor while straightening your right knee and bending your left knee.
Place your right leg behind you and your left knee bent in front. Lean forward by pushing your hips toward the wall until your right calf muscle feels tight, hold this position for 15–30 seconds and repeat 3 times on each leg.
3. Stretching plantar fascia in a sitting position
Stretch plantar fascia You can do it in a sitting position. Sit on a chair, then lift the painful leg up above the knee of the other leg.
Pull your toes toward your body until you can feel a stretch in your calves and feet. Hold for 15-20 seconds and repeat 3 times for each leg.
4. Stretching plantar fascia with the help of drink cans
Relieve heel pain can also be done with the help of cold drink cans, bottles, or rolling pins. Stretching movement plantar fascia You can do this in a standing or sitting position.
Place the arch of your foot on top of the can, then roll it back and forth. Repeat this movement on each leg at least 2 times a day.
Before doing some movements to relieve pain plantar fasciitis as above, you should consult a doctor first to ensure its safety.
In addition to stretching, you can also do the following things to relieve heel pain caused by: plantar fasciitis , including:
- Cold compress heel with ice cubes for 20 minutes every 2-3 hours.
- Wear comfortable wide shoes with soft soles.
- Insert the heel pad in the shoe.
- Bandage the area around the heel and ankle.
In addition, don't forget to rest your feet by stopping or reducing activities that can cause symptoms plantar fasciitiss . If the heel still hurts and does not improve after doing the things above, immediately consult a doctor to get the right treatment.