Over time, the strain on your feet can cause inflammation and swelling in the plantar fascia ligament that originates from your heel and extends to the toes. As a result, a condition is developed called plantar fasciitis in which heels ache so much that they have the potential to compromise the quality of your life.
Usually, plantar fasciitis pain subsides within six months if you commit to doing specific exercises and stretches while wearing the best cross fit shoes on the market. There shall be no medication involved because we feel that exercise is the best medicine. Therefore, we have listed here five most effective stretching exercises that can reduce the effects of plantar fasciitis.
- Seated towel stretch:
Take a towel and sit down such that your injured leg is entirely stretched in front of you. Make a loop of the towel, hold its different ends in different hands and then loop the towel around your injured feet, and pull the towel towards your body. Hold the stretch for at least thirty seconds, and this specific exercise will relax your stiffened calf muscles, that otherwise contribute to the plantar fasciitis pain.
- Hip hovers:
Lie down on your stomach with your arms tucked beneath your forehead, acting as a makeshift pillow. Breath normally, and pull your abs muscles towards your spine. Tighten the buttock muscles of the injured side and raise that leg for at least 5 seconds and repeat it at least 15 times. You may be wondering that what your pelvic region has to do with your feet, but you must understand that these stretches strengthen the pelvic muscles, which can take some load away from the arch of your feet.
- Water bottle rolls:
It is an incredibly simple stretch because all you have to do is sit on a chair, put your injured foot on a frozen water bottle, and move it back and forth. We know that ice is excellent for alleviating swelling and inflammation; therefore, it can be refreshing for your feet, especially during a hot summer day.
- Sideways leg lifts:
Lie down on your side, stretch your legs in a straight line, and tuck in your lower arm beneath your head for support. Tighten your thigh muscles and raise your stretched leg for at least five seconds. Do two sets of 15 repetitions, and this stretch will help to build the strength of your thigh muscles, which in turn will ensure the effective distribution of weight such that your feet will feel less strained.
- Cross Over Stretch:
To perform this stretch, sit cross-legged on a chair such that the injured foot is on the top. Hold the toes of injured feet and pull them towards your shin such that a stretch is felt in the arch of your feet. Hold this stretch for at least 30 seconds and repeat it three times to get some relief from plantar fasciitis.
Like seated towel stretch, this one also focusses on the muscles around your feet, but it is different from the towel stretch in terms of angle and intensity control.
Now that you know about the various stretches that can be used to alleviate the plantar fasciitis pain, you must do them religiously so that you can have a normal life even with this minor medical condition.