What are plantar fasciitis?
Plantary fasciitis is a condition that results in pain, inflammation and swelling of protective tissue at the bottom of the heel. It is a particularly common injury in athletes who tend to exert great pressure on their heels and Achilles tendons through running and jumping. Doctors can prescribe anti -inflammatory drugs and design shoes that help to cope with pain, but the basis of treatment is the regime of exercising plantar fasciitis. The goals of the exercise are to stretch and relax ankle tendons, strengthen the muscles in the area and reduce the risk of further injury. Patients can determine which plantary fasciitis exercises are best suited for their specific conditions of consultation with their physicians, physiotherapists or coaches. Some people are unable to walk or even dress shoes because of tenderness and swelling. Doctors usually recommend that patients rest their heels, apply ice and use anti -inflammatory drugs a few days before attempting plantar fasciitis. Try to engage in activity while the heel is still very painful, canthat worse, rather than alleviate, pain and swelling.
As soon as the heel begins to feel better, the individual can start exercising to stretch plantar fasciitis for stretching light. The affected plantar fascia tissue on the heel is generally very tight after injury and its stretching can release fibers and significantly reduce discomfort. The particularly effective exercise called the belt section includes sitting with the foot directly forward and repetition of the belt around the foot ball. With a flat knee, the belt is gently tightened with both hands to stretch Achilles tendon. When the section becomes comfortable, the individual can pull the leg straight when using the leg muscles.
Another popular stretching exercise involves getting up, holding on table and slow squatting towards the floor. The individual should wood as far as it is possible, keep the pose for a few seconds and then stand slowly. This exercise is the most effective if they are paYou always on the ground. The person may first be able to perform only one or two squats, but the repetition becomes easier as the plantar fascia is released.
When the heel becomes looser and the pain recedes, the individual may initiate more intensive exercise of plantar fasciitis to restore the area. After thoroughly stretching and heating, it can be able to perform squats with weights or short distances. Strengthening exercises should be carried out in a measure with a period of rest between them and, if possible, under the supervision of a coach. The pain that persists or is repeated in spite of plantar fasciitis should be reported to the doctor in order to consider surgery or other rehabilitation techniques.