Useful Exercises In Plantar Fasciitis And Its Treatment

Exercising for plantar faciitis mixed with right kind of orthotics can help you in you heel pain relieving

. Use of orthotic insoles is an effective plantar fasciitis treatment. Experts say that while performing these exercises, your foot should not feel any kind of pain. Instead, a pull like feeling is desirable. Each exercise should be done 2 to 3 times a day and it may not be necessary to do all of it at one time.

Treatment for this problem lies generally in non surgical methods. A perfect blend of right exercises and the right kind of treatment can relieve your foot from chronic and acute pain.

Following simple exercises are what experts recommend:

Before you get up from bed in the morning

Plantar faciitis may cause intense pain in your heels during morning just when you step out of your bed to take first steps. This happens because plantar fascia tightens when you sleep and when you start walking after getting up; it does not get leveraged so easily. Avoid this pain, by stretching and massaging the plantar fascia in your foot before standing up.

Before you even sit up in the morning, stretch your feet by flexing them ten times in an up-down motion.

Then sit up. Remain seated; roll a tennis ball or anything similar to your feet with the help of your palms. If it is possible for you to do the same while standing, do it.

When you start walking for the day, wear supportive sandals or shoes with right orthotics or suggested insoles by your doctor. You should never start walking right away on those hard floor tiles in the morning to avoid pain from coming back.

During the day

You can stand facing towards a wall at your eye level. Put your hands on wall and keep your affected leg a step behind your second leg. Keep the back heel on the floor, now bend your front knee. It must make you feel a stretch in the back leg. Hold this stretch for about twenty seconds. Repeat this exercise four times.

Spread some marbles on the floor and keep an empty vessel nearby. Now, try using you toes to lift up the marbles one by one and depositing in the empty vessel. Repeat this 15 times.

Hold a towel (rolled) from both its ends. Hold it under the ball in your foot. Now, gently pull the towel towards yourself but dont let your knee move. Hold this for 15 or 20 seconds and repeat for 4 times.

Plantar fasciitis treatment may be non surgical or surgical depending upon the condition of the patient.

Non-surgical treatment includes orthotics, ultrasound therapy (3 MHz each day for 10-15 minutes), use of night splints that protect the foot all night by wrapping it in a special cushion and lastly, use of Nonsteroidal anti-inflammatory drugs (NSAIDs).

Another treatment used is whirlpool therapy where the patients foot is directly exposed to a jet stream. Surgical treatment is suggested by doctors in a few cases only if none of the non surgical therapy is working for the patient.

by: Jai Prakash Srivastava 1

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