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Plantar fascia pain is one of the most common feet pains today. The plantar fascia is a ligament that links the heel to the front of the foot and, when inflamed, causes a painful condition called plantar fasciitis. Being overweight or constant movement are the two main factors of the condition which is more common in pregnant women and athletes.

Plantar fasciitis treatment

A combination of stretching and relaxation techniques can loosen your tight muscles and relieve the pain. Here are some exercises which will help you:

Seated exercises

Roll your foot over a tennis ball or a bottle of water for 60 seconds, then cross one leg over the other and pull your big toe upwards. Keep the position for 14 seconds, then release and repeat the process 3 times. Continue with your other foot.

You can also use a folded towel like an exercise strap – put it under your foot and stretch it in front of you by pulling the towel upwards. Keep the position for 30 seconds, then repeat the exercise 3 times.

Calf stretching exercises

Extend your leg in a lunge-like motion and keep the position for 30 seconds. Repeat the exercise 3 times per leg.

How to prevent plantar fasciitis

In order to prevent the condition, our best advice is to stretch every day, and make sure you’re keeping your weight in check as well. Regularly exercising will keep you fit and healthy and will improve the mobility of your connective tissues, effectively reducing the risk of plantar fasciitis.

Wearing the right footwear is also a must – this will reduce the pressure on your feet and help you eliminate the pain. Try to relax and never put unwanted pressure on your feet, and rest yourself whenever you’re not exercising. Before starting your training, stretch and warm up first to avoid injuries.

Remember – your foot health is much more important than you think. If you notice inflammation or pain in your feet, visit a doctor immediately and add the aforementioned tips into your daily routine.