How can I choose the best exercise of plantar fasciitis?
The best exercise for plantar fasciitis is performed before they get up from bed in the morning. Plantar fascia is a connecting fiber between the heel and the toes. Plantary fasciitis is an inflammation of this fiber. The pain of the condition is often worse at the beginning of the day, so stretching the affected plantar fascia, while still in bed can help to prepare the leg for less painful position and walking.
It is good to first massage the leg affected by plantar fasciitis before performing stretching exercises. The affected leg can then be stretched and gently rolls on the ankle, either when positioning or sitting on the edge of the bed. One of the most popular exercises of plantar fasciitis is to lay every hand at the end of a wide belt or folded towel or scarf and place the center or ball, legs in the center. After a gentle tension of the belt, towel or scarf, a section should be felt on the leg and leg. The ankle should be gently bending Stretch, held a few seconds before repeating the movement five to 10 times.
Another great plantar fasciitis that can be done when sitting on the edge of the bed, it is to reach the foot on the floor and turn the soda can or the tennis ball below it. Movements that gently stretch the heels and fingers should be used, while the ball or can roll under the bottom of the foot. Before using backward movement to the back of the heel, it is necessary to ensure that the can of the can or plunged to the tips of the fingers on the feet.
If it is necessary to leave the bed in front of the morning plantar fasciitis, such as going to the bathroom, the affected leg should at least be massaged for a few minutes. This can help avoid tendons of legs when it stands suddenly. It is also important to wear supportive slippers, sandals or shoes while moving around the house, Rather than walking barefoot.
One of the best types of exercise of plantar fasciitis is to put hands on the wall. The affected leg should then be moved a step backwards. With this foot firmly pThe second on the floor should move one step forward. The calf and the ankle can then be stretched by holding the movement for 20 to 30 seconds before stopping and repeating the section about seven to 10 times.
Swimming is an excellent sports activity for people with plantar fasciitis, because the water serves as a bumper against disproportionate stress on the feet. Fine heating sections that include legs should be carried out before any sporting activity to prevent conditions such as plantar fasciitis, and also reduce the pain caused by them. Sports medicine and physiotherapists can design many different plantar fasciitis that strengthen and stretch the affected leg.