6 Amazing Plantar Fasciitis Exercises to Release Foot Pain

Regardless of their vital role, we often neglect our feet. Yet, they support our body weight while we walk, stand, jump, and run, so it is no surprise that they can often be painful.

Foot pain is often caused by plantar fasciitis, a painful condition that results from inflammation of the tissue that runs along the bottom of the foot, connecting the toes to the heel.

Plantar fasciitis is often characterized by heel pain, as well as calf tightness, cramping of the feet and toes, intense and sharp foot pain in the morning or after a workout, stabbing pain along the bottom of the feet, as well as pain to touch and a palpable lump on the bottom of your foot near the heel.
This condition can cause you to walk with a limp, and it may limit the ability to run and walk up and down the stairs properly.

It is often caused by improper footwear, lack of strength and stability along the arch of the foot, or repetitive movements that lead to tearing, and obesity.

If the plantar fascia on the bottom of the foot is inflamed and painful, the first step you should do is to address the inflammatory process. This involves applying ice to the painful, inflamed area for 10-15 minutes several times per day.

You can also try ice-bottle massage to reduce the inflammation from plantar fasciitis. The ice will treat the inflammation, and the massage will gently stretch the plantar fascia on the bottom of your foot.

One of the most successful ways to relieve and heal foot pain are stretching exercises, that target the area of the plantar fascia and Achilles tendon and strengthen the calves to improve the stability of the ankles and heel.

Plantar Fascia Stretch

The yoga block should be on the floor. Step the ball of your right foot onto its edge, while the heel remains on the ground.
Then, shift the weight forward over the block to feel a stretch through your calf, ankle, and plantar fascia, and hold for half a minute. Repeat two times on both sides.

Calf Raises

Step up onto the mat with both feet. Place one hand on a wall, and lower the right heel down towards the ground.
Next, press up through the ball of the right foot and flex the calf muscle at the top. Repeat ten times, and switch feet.
Toe Stretch

Step the ball of the foot and toes onto the center of the block, raise the heel up high to feel a stretch through the toes and plantar fascia, and hold for half a minute. Repeat each side three times.

Tennis Ball Rollout

Sit in a chair and put a tennis ball on the floor in front of you. Then, place the arch of the foot on the ball, press a bit to release the tightness in the fascia, and start rolling the foot over the ball. Apply some pressure to feel the ball releasing tightness in the fascia.
Then, slowly begin to roll your foot over the ball, from the toes to the heel. Pause whenever you find a tight spot and hold for 30 seconds. Then, switch sides.
Toe Curl

Place the ball of the foot up on your tennis ball, with the heel on the floor. Curl the toes around the top of the ball, squeeze a bit, and release. Spread the toes wide, make 10 repetitions, and switch feet.
Heel Pump

While sitting in a chair, place a ball on the floor in front and lean the forearms onto your thighs. Place the heel on the top of the tennis ball, and the ball of your foot on the floor.
Then, start pumping the heel up and down on the ball. After a minute, release, and switch sides.
To ensure your optimal condition and body strength, you need to keep the feet and ankles healthy. These exercises will help you alleviate pain prevent discomfort, and lower the risk of injury.
To keep the feet strong and healthy, make sure you also follow these foot health and safety tips:

• When worn down, replace your shoes.
• Wear supportive footwear for your everyday activities and sports.
• Do not overdo activities, but learn to listen to your body.
• Rest and receive the needed treatment to prevent any recurrence of injury.
• Before your workout or strenuous physical activity, complete a thorough warm-up routine.
• To condition the feet and ankles, slowly build up your strength and flexibility.
• Avoid running uphill too often, and avoid uneven surfaces, especially when running.

All you need is a yoga block and a tennis ball, and perform them 1-2 times a day.

Source:healthyfood


this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement         

At-Home Calf Exercises

The calves are a muscle that’s notoriously hard and somewhat painful to exercise, and one that is often overlooked. But they’re incredibly important to maintain, as the calves participate in many of the most basic functions of human mobility, be it walking, jumping, running, kneeling and even standing up. Calf exercises are also the best way to strengthen or rehabilitate the Achilles tendon. Here are some basic calf exercises you can very easily do in your home:

 

1. Sitting Calf Raise

Sit down with your knees at 90° and hold a dumbbell against your knees to keep them in place. Raise your ankles up until you feel a stretch. Repeat.

Repetitions: 20
Sets: 3

2. Standing Calf Raise

Stand on a stair with only your toes resting on the stair and your ankles in the air, place a hand on the rail for balance. Raise your ankles until you feel a stretch and repeat. For added difficulty, wrap one foot around the other and do this on a single leg, alternating legs between repetitions.

Repetitions: 20
Sets: 3

3. Tiptoe

A rather rudimentary exercise, but very physically exerting. Walk around the house on the tips of your toes. Walk barefoot for an even more strenuous exercise. Walk about 30 feet (9 meters) this way.

4. Leaning Calf Extension

Place the ball of your foot on an elevated surface (like a stair or a block) or your toes against the wall, and lean forward on your knee until you feel a stretch. Repeat and switch legs. Repetitions: 20
Sets: 3

5. Jumping Jacks

Stand up with your toes together and your arms beside your body. Jump up, spreading your arms and legs out in the shape of a star. Jump once more, clapping your hands above your head and letting them drop back to your sides and bringing your legs back together. Repeat.

Repetitions: 12
Sets: 3

6. Squatting Calf Rise

For a particularly tough exercise, drop down carefully to a squatting position with your arms stretched forward and maintain this position. Lift yourself to the tips of your toes, using only your calves and repeat.

Repetitions: 12
Sets: 3

7. Jump Rope

Holding an end of the skipping rope in each hand with your elbows nearly touching your ribs and the arms facing outward, swing the rope forward, skipping over it, and repeat. Don’t leap into the air using your knees. Keep your knees straight and together as you jump.

Repetitions: 12
Sets: 3

8. Downward Dog

Kneel down on a yoga mat in the tabletop position- knees and palms on the mat, back straight and arms straight beneath the shoulders. Tuck your toes, lift your knees off the mat and slowly raise your hips until your legs are straight and your feet rest fully on the mat. Avoid locking your knees. Maintain this position for about a minute.

9. Farmer’s Walk on Toes

This is a specialized variant on the tiptoe. Hold your hands at the sides holding dumbbells, with your shoulders slightly slouched down, and tiptoe forward. Try to keep your legs straight and your feet aligned so that they’re touching when one catches the other. Walk this way for about 30 feet (9 m).

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

                   FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com