The busy schedules of everyday lives where people don’t have time to think about their health adversely affect the body, causing various strains and injuries to muscles or tissues that can lead to chronic diseases in the future. Feet are body parts that go through the maximum amount of stress in these fast-paced times, thus suffering from painful inflammations that might make it difficult to walk comfortably.
One such condition is Plantar Fasciitis, that affects people whose regular routine requires running or standing for long hours during the day. Plantar Fasciitis occurs when the connective tissue at the bottom of the foot, called Plantar Fascia gets inflamed due to excessive stress on the foot arch. The major symptom of this condition is a sharp pain that shoots through the feet while taking the first few steps out of bed in the morning. As the feet are the most used body parts in a day, this inflammation can really affect the quality of everyday life. However, physiotherapy proves to be a saviour in these situations. There are certain physiotherapy exercises that can help in relieving the pain caused by plantar fasciitis. Read on to find out the exercise that can reduce this foot ache.
1. Stretching the calf muscles
A physiotherapy treatment to avoid the sharp surge of pain experienced in the morning is to stretch the calf muscles for a few minutes before leaving the bed. Rested calf muscles are tight, thus pulling on the heel bone and making it prone to strain while taking the first steps of the morning. Physiotherapists ask patients of Plantar Fasciitis to wrap a belt or towel around the ball of the foot and trying to pull the leg towards the body while keeping it straight for about thirty seconds. This method ensures that the calf muscles loosen out a bit causing less pain to the foot.
2. Stretching of the Plantar Fascia
The physiotherapist recommended way to reduce plantar fasciitis ache is to stretch and loosen up the tissues that are tender. The best way to accomplish this is to pull your toes towards the body with the hands until a pull is felt on the tissues of the arch and heel. Try doing this for a minute every morning can help immensely in keeping Plantar Fasciitis pain at bay.
3. Massaging The Sole
A Physiotherapist always starts an exercise of the foot by massaging the sole to relax the plantar fascia tissues. Massaging the bottom of the feet makes sure that the chances of these tissues getting irritated are diminished and Planter Fasciitis does not occur. A trick to obtain a good foot massage at home it to roll a tennis ball under the foot and reduce the soreness.
4. Ice Massage
The best physiotherapist tip to keep the inflammation of the Plantar Fascia in check is to treat the feet with an ice massage. An ice pack soothes the tissues in the foot and relaxes them from their agitated state. If visiting a Physiotherapist is not possible, rolling a frozen bottle under the foot can also provide some comfort.
Although these exercises have all proven to be beneficial, yet, treating the Plantar Fasciitis pain takes some time. Add these exercises to the regular routine and perform them diligently to get rid of Plantar Fascia.