When those first step in bed in the morning results in a sharp, throbbing pain, there is a good chance that you are experiencing plantar fasciitis. Foot pain and pain accompanying plantar fasciitis can be obstacles to daily activities. Getting control of the disease and finding relief is generally essential to maintaining the quality of life. A very easy place to start is standing wrap.
What is Plantar Fasciitis?
Plantar fasciitis is an injury caused by inflammation of the plantar fascia, which causes pain in the heel. The plantar fascia is a band of very thick tissue that covers the bones at the base of the foot and extends to the bones of the ball of the foot acting as a rubber band to create tension in the arch of the foot. If the band is long it allows the arch of the foot to be placed low so that we will be before a “flat foot”, otherwise, a band of short tissue produces a high arch.
How can I Treat Plantar Fasciitis?
Treatment in the case of plantar fasciitis is extensive and will always depend on the patient’s recovery capacity. First we can apply ice to reduce inflammation and relieve pain by accompanying a small massage to increase blood flow. In addition, it is advisable as both treatment and prevention to use templates that have the ability to reduce impacts on the foot.
The main symptoms are pain and stiffness in the sole of the foot. It may be more pronounced on the heel being there the dull or sharp pain but the sole of the foot may also hurt and present burning sensation. Although the pain is persistent and may be present throughout the day, it gets worse:
- When waking up the area is rigid and it hurts and calms the annoyances as the area warms up.
- After being idle for a while
- After making a long run
- When going up or down stairs
Foot Exercises to Strengthen Plantar Fasciitis:
For plantar fasciitis, a series of self-balancing exercises on the sole of the foot with a ball called Reflex ball would be indicated.
Calf Elevation: Stand up with bare feet on the floor and slowly lift your heels over the balls and toes.
Tip and Flex: Point your toes forward while your ankle is straight and hold that position for a few seconds.
Towel Curl: Put a towel on the floor and, using only your toes, bring the towel towards you.
Towel Grab: Put a towel on the floor and use only your fingers to grab the towel and lift it.
Walk on a Towel: Fold a towel like a long tube and place it on the floor. Walk on the towel by balancing back and forth.
Set of Marbles: Place marbles on the floor and just use your toes to pick them up one by one and put them in a glass. You can use small stones, cubes, pencils or anything you can choose, instead of marbles.