5 Exercises for 15-30 seconds and Saying Good Bye to Heel Pain Always!
If you feel pain in your heels when it gets out of bed or chair and starts walking means suffering from a painful swelling in the big at the bottom of the foot ligament and are familiar name plantar fasciitis. It was recorded with a sharp pain in the bottom of the foot near the heel and is more intense in the morning or after sitting for a longer period of time, making it uncomfortable to walk.
Women who wear high heels, people who spend long periods of rest, and runners may have this condition. simple treatments can help, such as stretching exercises.
This is what you should do:
Take a break – limit activities like jumping or running, and avoid spending too much time in a standing position. Wear shoes with pads in order to support the arch or heel cups pie.Plantillas would be the best option.
Reduce inflammation – Plantar fasciitis causes inflammation in the ligaments, so it will have to treat the inflammation that causes pain. Apply ice for 15 minutes on the affected point.
Increase flexibility – This condition occurs due to ligament strain, so you will have to perform a series of exercises to increase flexibility and prevent it from happening If the re severe symptoms do not perform these exercises as you can damage ligaments.
Exercise 1 – place your feet on the floor with the toes pointing barrier.Tire the big toe toward the heel and hold for 15-30 seconds.
Exercise 2 – facing a wall and place your hands against it at eye level. Keep the injured leg back and forward uninjured. The heel of the injured leg must be on the ground. The affected foot should be turned slightly inward, while slowly lean toward the wall until you feel the stretch in the back of the calf. Keep well for 15-30 seconds and repeat 3 times. Make the exercise couple of times a day.
Exercise 3 – sit on the floor, placing his feet in front of you and the injured person at the center of a folded towel. The ends of the towel should be taken and pulled toward you while pulling the foot. Keep your right knee and hold for 15-30 seconds.
Exercise 4 – standing on the injured foot in step to the last step with the heel until it begins to feel a stretch in the arch of your foot. Hold for 15-30 seconds and then relax. Repeat this exercise 3 times.
Exercise 5 – take a frozen juice can roll your bare foot and wounded back and forth from heel to half the arc. Doing it in the morning for optimal results.