As an avid runner John used to spend about 60 minutes a day 5 days a week running. If the weather was good he used to wear his running gear and head out to Central-Park. Whenever the weather was bad
outside he used to go to the fitness center and run on the treadmill. One morning John got up feeling pain on his feet as he stepped out of bed to the bath room. The pain wasn't too strong but it was
there. Before long the same pain was harder particularly whenever he got up and started to walk.
You should also be doing gentle calf stretching exercises. This will reduce stress on the plantar fascia in two ways. The first manner in which a relaxation of the tension in the calf muscles can
help heel pain is that it will reduce the direct pull backwards on the heel bone (calcaneus). The second reason is a little bit more complicated, but essentially it is that a tight achilles tendon
and calf muscles causes the rearfoot to move in a manner that causes over pronation as your leg and body move forward over your foot. To strengthen the muscles in your arch toe curls or "doming" can
Many people with Plantar Fasciitis experience a sharp heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that
occurs during sleep. Stretching and massaging the plantar fascia before standing up will help reduce heel pain for the rest of your day! Massaging the plantar fascia can be done simply by rolling a
tennisball (or rolling pin) under the foot, all the way from the heel to the toes. Keep rolling the ball or pin under the foot for about 5 minutes.
Tight calf muscles is a major contributing factor to Plantar Fasciitis. Therefore this particular heel pain exercise is very important. Stand facing a wall with your hands on the wall at about eye
level. Put one leg about a step behind your other leg, keeping your back heel flat on the floor. Make sure this leg stays straight at all times. Now bend the knee of the front leg slowly, lowering
your body until you feel a stretch in the calf of the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times. Do the same for the other leg.
Because of the change in the adaptability of the plantar fascia over time, people who are middle aged or over are most likely to suffer with the condition. Similarly, anyone who over pronates or
follows an intensive exercise routine, such as an athlete, is likely to get the condition. And anyone who is overweight for any reason at all (and that includes pregnancy) will also put undue stress
on the plantar fascia at the point of the foot arch, making them susceptible to plantar fasciitis too. The condition significantly improves following weight loss, which explains why women often
experience a total cure from their plantar fasciitis once they give birth.
The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the toes It has been
reported that plantar fasciitis occurs in two million Americans a year and in 10% of the U.S. population over a lifetime. Another symptom is that the sufferer has difficulty bending the foot so that
the toes are brought toward the shin (decreased dorsiflexion of the ankle ). A symptom commonly recognized among sufferers of plantar fasciitis is an increased probability of knee pains, especially
among runners Diagnosis edit.
Stretching the calf muscles is an important part to reducing plantar fascia tension. The calf muscles, including the gastroc and soleus, attach to the back of the heel. Tension from these muscles
pulls back on the heel, causing tension on the plantar fascia. A great way to stretch the calf the first thing in the morning, before you take your first steps, is to hook a towel on the ball of your
foot and while keeping the knee straight pull back on the towel. Hold the stretch for a minimum of 30 seconds and repeat a few times.
The plantar fascia is actually a thick, fibrous band of connective tissue which originates at the heel bone and runs along the bottom of the foot in a fan-like manner, attaching to the base of each
of the toes. A rather tough, resilient structure, the plantar fascia takes on a number of critical functions during running and walking. It stabilizes the metatarsal joints (the joints associated
with the long bones of the foot) during impact with the ground, acts as a shock absorber for the entire leg, and helps to lift the longi-tudinal arch of the foot to prepare it for the 'take-off'
phase of the gait cycle.
Above were some of the plantar fasciitis treatment options. Whether the soreness is light or perhaps severe, it will always be recommended to look for consultation from your foot as well as ankle
physician. He can look at things properly as well as recommend an individual the finest therapy for plantar fasciitis depending on your foot framework and the seriousness of pain. This may prevent
further problems and also can help you come out of the discomfort swiftly. Bear in mind, like all the other areas of the body, feet are also important. In the end, they may be the ones which support
you almost everywhere. About the Author
This kind of plantar fasciitis stretches is done in order to stretch the hind leg as well as the ankles. You need a flat surface and an elevated area such as the curb, a stair step or a low chair.
You might also need to hold or lean on to something so that you will not lose your balance. This is a very easy stretching exercise to do. Stand by the edge of the elevated item that you have chosen
and stand on your toes. Keep the toes on that edge and allow the heel to drop lower than the toes.