Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

Plantar Fasciitis wexford

A common cause for athletes to develop heel and foot problems is that many of us exercise in worn out or ill-fitting shoes. The padding in shoes wear out so it is best to get new shoes every 4 to 6 months depending on how often you use them. You may have to replace them sooner if the tread or heels show signs of wear. Buying new shoes can be expensive, but it is less costly; and must less painful; than developing an enduring foot problem. You can also take some other common-sense precautions when training. Avoid running or walking on hard or uneven surfaces. Take a break from exercises that put a lot of stress on your feet and try some activities like swimming or biking. This can help stop plantar fasciitis from appearing or coming back.

If you wish to succeed at treating plantar fasciitis, you should remember the following things:

  • Consistency and patience are central to the treatment of plantar fasciitis. Most cases of plantar fasciitis don’t go away right away but they will if you consistently wear good shoes, rest your feet, and stretch regularly.
  • Don’t ignore the pain. It will not just go away on its own. Start treatment as soon as possible. The longer you put off treatment, the longer your recovery will take.

Plantar Fasciitis Exercises

  1. Toe to Nose Stretch – with a rolled up towel held in both hands, wrap it around your ball of foot and gently stretch back toward you. *the most important thing is the timing of the stretch; do this before getting out of bed in the morning.
  2. Ice it down after work. 10 minutes of frozen peas or corn to the heel is all you need!

The recovery process will take time. It can take just two to four months or up to a year. The good news is that most sufferers will start to experience less pain within a few weeks of initiating their treatment. If you are one of the small percentage of people who does not improve after using these treatments for 6 to 8 weeks, talk to your healthcare provider. He or she might be able to recommend other treatments.

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