Exercises to relieve plantar fasciitis are highly recommended to completely cure this pathology and to preserve the health of our feet. Inappropriate treatment or failure to follow the procedure to correct this abnormality may result in increased pain by repeating tears of the plantar fasciitis. For this reason, assiduity is fundamental to correct recovery and to resume daily life and physical activity. In this article of everything, we want to show you the most effective exercises for plantar fasciitis, do not miss them!

The first thing to know is that it is a slow process, so it will be patient. A tear like that produced on plantar fasciitis does not resolve rapidly, which is why it is advisable to carry out exercises and stretches as a complement to the pharmacological treatment. The exercises are designed to stiffen and stimulate the heel. You will have to do them every day until the pain completely disappears, which takes about three months. Besides, you need to buy shoes for plantar fasciitis (http://natureandhealth.net/best-shoes-for-plantar-fasciitis/) to get the best result!

Exercise 1:
Manual stretching of the fasciitis
This exercise is very simple and will allow you to work the lesion of the fasciitis. To do this you will have to sit on a chair or bench and place the foot with plantar fasciitis on the knee of the healthy foot, see the photograph. Then put your hand on the toes on the damaged side of the foot and pull the tibia smoothly and gradually. You will succeed in stiffening it and stimulating it. You must hold the foot taut for 10 seconds, then let it sit for a few seconds and repeat the exercise nine times. You can do a series of 10 or 2 reps a day.

Exercise 2:
Stretching the fasciitis with a can
To achieve this stretch you will need a can or a can, otherwise you can use a golf ball or other similar object. It is strongly recommended that the cylindrical object you are using be frozen in order to apply cold to the area as you stimulate the area by exercising. Of course, be careful with the can or box you choose to freeze, as not all can reach such low temperatures. Simply sit on a chair with a vertical back, place the can under the foot with plantar fasciitis and drag it back and forth over the entire arch. Watch for the pressure you are exerting, as it can not be excessive. You can do three sets of 15 exercises per

Exercise 3:
Stretching the fasciitis with a towel
Sit on a chair with a straight back and spread a towel on the floor, just below the foot having plantar fasciitis. You just have to take it with the toes, without lifting your foot off the floor and dragging it towards you. Thus, you will succeed in fortifying the damaged fasciitis. To increase the resistance, you can place a heavy object on the end of the towel. Of course, do it when you have already done stretching, it is always advisable to move forward gradually.

Exercise 4:
Stretching foot fasciitis
This is another exercise for the most effective plantar fasciitis because it allows to exert a slight pressure on the damaged fasciitis and to stimulate it gradually. To realize it, you will have to stand facing a wall, standing, and support your hands between them by stiffening the arms. Then, put the healthy foot facing the damaged one and slightly bend the knee, the affected leg will have to be totally straight. Now that you are in this position you will have to tilt towards the wall gradually, so that you feel tension in the damaged foot, hold the position for 10 seconds, rest and repeat the exercise four times . You will have to do a series of five a day.

Exercise 5:
Stretching fasciitis on stairs
If you do not have a staircase to perform the exercise, you can use an inclined table or an object that can be used as a step. Place both feet on the walking, healthy foot completely flat on top and the foot damaged on the tip. Then, slowly and carefully, lower the heel of the foot with the fasciitis towards the ground so that the foot remains tilted, with the toes resting on the step and the heel towards the ground. In this way, the leg of the affected foot must be stiffened, while the knee of the healthy foot is slightly tilted. Hold this position for 30 seconds to exert tension on the damaged fasciitis. Rest and repeat the stretch four times. You will have to do a series of five a day.

Before performing any exercise for plantar fasciitis it is advisable to consult your doctor or a physiotherapist. In addition, performing massages on the affected foot is strongly advised to stimulate the damaged fasciitis, as well as applying cold to the area. Check out our article about home remedies for plantar fasciitis and start your care.

Author's Bio: 

I’m Anna Sanders and am the creator and manager of http://natureandhealth.net/. This blog's aim is to give information and crush myths about food, nature and health for the reader.