How Do I Choose the Best Plantar Fasciitis Exercises?

Plantar fasciitis means that the fascia below the sole of the foot tears at the heel and causes pain. Plantar fasciitis can only be regarded as a comprehensive concept, which has been rarely used in recent years. Some patients with low back pain have small nodules on the surface of the iliac spine muscle or the attachment of the iliac muscle with pain and tenderness, and sometimes they can also be found on the buttocks. This is caused by prolonged walking or excessively flat feet, which can cause inflammation of the plantar fascia. Patients often have heel pain, especially when they get out of bed in the morning or stop and walk for a long time. Plantar fasciitis can be treated by wearing professional health shoes with arch support or combined with physical therapy. For more severe cases, you need to consult a doctor, cooperate with anti-inflammatory and analgesic drugs, and rest with warm water to soak your feet. Rehabilitation.

Plantar fasciitis

About plantar fasciitis

Plantar fasciitis means that the fascia below the sole of the foot tears at the heel and causes pain. Plantar fasciitis can only be regarded as a comprehensive concept, which has been rarely used in recent years. Some patients with low back pain have small nodules on the surface of the iliac spine muscle or the attachment of the iliac muscle with pain and tenderness, and sometimes they can also be found on the buttocks. This is caused by prolonged walking or excessively flat feet, which can cause inflammation of the plantar fascia. Patients often have heel pain, especially when they get out of bed in the morning or stop and walk for a long time. Plantar fasciitis can be treated by wearing professional health shoes with arch support or combined with physical therapy. For more severe cases, you need to consult a doctor, cooperate with anti-inflammatory and analgesic drugs, and rest with warm water to soak your feet. Rehabilitation.

Plantar Fasciitis Concept

Plantar fasciitis is a chronic injury caused by sports. The most common reasons are: long-term shopping, mountain climbing without warming up, and long-term hiking can easily cause chronic damage to the soles of the feet, leading to plantar fascia. inflammation. Especially when walking for a long time, I also wore shoes with very hard heels.

Plantar fasciitis usually occurs on one foot. In addition to heel pain, another 10% of patients experience pain in the arch or forefoot. Patients with plantar fasciitis have the most pain when they wake up every morning: when the foot just touches the ground and is about to stand up, the pain is very severe.

The plantar fascia is the most important support of the plantar foot arch, and its main function is to absorb the reaction force generated during the landing period in the normal gait cycle. Therefore, from a biomechanical point of view, any factor that may cause abnormal tension of the plantar fascia may cause the fascia to pull and damage the bones and the connected tissues at the attachment end. For example: flat feet, hollow feet, short heel heels, etc., may change the biomechanics of normal gait and increase the tension of the plantar fascia, which also causes foot tingling.

Clinical manifestations of plantar fasciitis

Definition of Plantar Fasciitis Aseptic inflammation of the plantar tendon appears, which is a type of heel pain.

Clinical manifestations : Pain is near the heel or the center of the foot, and the onset is usually slow. Occurs in more obese middle-aged women and sports-loving athletes, such as professional athletes who run for a long time, dancers, and ordinary people who walk long distances. In addition, people who like to wear soft-soled shoes and heavy exercise are also common. In the morning when getting out of bed or walking for the first few steps, the pain is heavier. The pain can be partially relieved after further activities, but the symptoms can be aggravated after prolonged activities.

How to avoid plantar fasciitis (flat feet, high arched feet and friends who often wear high heels should pay special attention)

1. Choose high heels, the heel should not exceed 5cm, it is best not to wear it for more than 3 hours, and take off in time to let the feet stretch to relieve. (When choosing high heels, you must fit comfortably. Good quality is very important.)

2. Control your weight, avoid being overweight and burdening your feet at home. (Appropriate temperance, good for health)

3. Put a pair of comfortable flat shoes in the office.

4. You can use hot water to soak your feet after work to promote blood circulation and stretch your hamstrings. (Wooden barrel feet are best)

5. Sit down and gently step on the ball with your feet, roll gently with the soles of the feet, and massage to stimulate the corner bow. (Use iron xx cans or beer bottles.)