Plantar Fascia Exercises
Doing the plantar fascia exercises will help to reduce the heel pain. It aids in improving the flexibility of the heel making it to stretch and prevent heel spurs and plantar fascia. The stretching assists in the strengthening and improving the flexibility of the Achilles tendon which causes the pain on the feet.
The area of target when doing the plantar fascia exercise is the calf muscle as well as the plantar fascia. The muscles that surround the calf and the ligament area become really tense especially when the feet is subjected to too much pressure. The strain on the muscles is extended to the plantar fascia and makes one to feel pain.
Lots of people do take the plantar fascia exercises for granted since they are really simple. If you are a professional sports person or you do exercises, do not start any form of exercise without stretching the legs and especially the heel area. Once the session of practice or exercising is over, one should also stretch. This aids the muscles and the ligaments to warm up and be ready for the routine. Subjecting the feet in drastic exercises and weight will make the muscle to overstretch an tear the tissues ant this will cause plantar fascia or Achilles tendonitis.
Plantar fascia exercise #1.
Stand three feet from the wall and lean towards it while the knees are straight and heels are on the ground. You need to feel the muscles on the Achilles and the calf. Stay in the same position for 10 minutes and this will aid in the tightening and the stretching of the muscles. When done for a period of time, the muscles will be stronger and prevent further injury of the feet.
Plantar fascia exercise #2
Seated on a chair, make the knees to be on a 90 degrees angle. Raise the feet upwards and stay for 10 seconds. This needs to be repeated several times for the muscle area to tighten.
Plantar fascia exercise #3
While seated, place the tennis ball below your feet and roll it. This effectively stretches the ligament of the plantar fascia area.
To make the exercises to be more effective, one needs to do them accompanied with the plantar fascia treatment methods. The orthotic shoe insert gives one the comfort and the care all through the day. Other form of treatments include the heel seats, heel pads and arch supports. The treatment methods assist in the re-stretching of the ligament and gives support to the feet especially when subjected to drastic pressure.