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how to relieve a plantar fasciitis

plantar fasciitis is a common disorder that causes acute pain in the heel and the sole of the foot. It occurs because of a’ inflammation in the plantar fascia, a thick band of connective tissue that runs along the bottom of the foot. L’ run too many stretching exercises and a tear can cause irritation or inflammation of the area. Plantar fasciitis can affect both men and women and is very common among runners and hikers, which call for a lot of the muscles. Apart from l’age, other factors that may increase the risk of developing plantar fasciitis include the foot mechanics defective, l’obesity, standing for long hours and wearing shoes that are too low and/or the sole is too soft. Symptoms of plantar fasciitis common heel pain, inflammation, pain all’ the arch of the foot, difficulty walking or standing, acute pain after short activity under load and stiffness in the heel after long periods of inactivity. It is possible to reduce the symptoms and the discomfort with home remedies, easy-to-follow and simple life style changes. We see, therefore, how to alleviate plantar fasciitis:

perform stretching exercises that involve the feet and the muscles of the legs is one of the best ways to control the pain of the heel. Before getting out of bed in the morning, stretch the feet,the muscles of the legs, calf and feet. While you are sitting on the bed, keep in on the feet and gently pull towards you for 30 seconds, release and repeat 1 or 2 more times. This will help to reduce the pain in the morning. Standing at a distance from a wall with the leg aching slightly bent at the knee and the foot struck behind you. Slowly and gently, push your hips forward, keeping both heels on the floor. Hold this position for 30 seconds and then relax. Repeat this exercise in 2 sets of 10 repetitions, several times a week. Lay a bottle of d’of frozen water or a golf ball under the’the arch of the foot, starting from the front and back, exerting a bit ‘pressure. Do this for a couple of minutes, once a day. Massaging the foot will provide relief from pain and’inflammation caused by plantar fasciitis.

 

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