{"id":9782,"date":"2022-10-18T11:40:18","date_gmt":"2022-10-18T11:40:18","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/stretches-to-relieve-heel-pain\/"},"modified":"2022-10-18T11:40:18","modified_gmt":"2022-10-18T11:40:18","slug":"stretches-to-relieve-heel-pain","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/stretches-to-relieve-heel-pain\/","title":{"rendered":"Stretches to Relieve Heel Pain"},"content":{"rendered":"
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When someone asks you what your fitness goal is, it would be safe to assume that you\u2019ve never said,<\/span><\/p>\n \u201c<\/span>To make sure I don\u2019t get plantar fasciitis<\/span><\/em>.\u201d<\/span><\/p>\n Given the amount of work that the foot-and-ankle complex does, it\u2019s surprising how most of us don\u2019t give it more attention.<\/span><\/p>\n It\u2019s all about those improved race pace times, right?\u00a0<\/span><\/p>\n But if you\u2019re not taking care of the 28 bones, 30 joints, and 100+ muscles in the foot that work in perfect harmony to ensure you can run, then you might be increasing your risk of injury. The result? Halting your progress and setting yourself back for at least a few months.<\/span><\/p>\n Undoubtedly, one of the most common injuries among runners \u2013 and fitness enthusiasts, in general \u2013 is plantar fasciitis.<\/span><\/p>\n <\/p>\n Time for a quick lesson in Latin. \u201cPlantar\u201d is a Latin word that means \u201cthe sole of the foot or relating to the sole of the foot.\u201d<\/span><\/p>\n Now, to put theory into practice, look at the bottom of your foot. Trace your finger from the heel to just under the toes. The length that you just traced is where you\u2019ll find several plantar ligaments.\u00a0<\/span><\/p>\n These ligaments have a lot of responsibilities, including stabilizing your arch, absorbing the impact from exercise, and ensuring that you\u2019re able to walk and run.<\/span><\/p>\n For runners, without the flexibility of the plantar ligament, you wouldn\u2019t be able to propel yourself forward.<\/span><\/p>\n Time for your second lesson in Latin. Fasciitis is a combination of two Latin words:<\/span><\/p>\n Put it all together and what do you get?<\/span><\/p>\n Good to know:<\/p>\n Plantar fasciitis refers to the inflammation of the ligament that runs from your heel to your toes. Most people refer to the pain in back of heel.<\/p>\n<\/div>\n How do you know when you might have plantar fasciitis? Maybe it\u2019s foot arch pain not plantar fasciitis?<\/span><\/p>\n Plantar fasciitis symptoms can vary from person to person. The most common symptom is pain in heel of foot, which can be sharp or dull. You may feel this pain when you first get out of bed in the morning or after sitting for long periods of time. The pain may go away after you walk around for a bit, but it may come back later in the day.<\/span><\/p>\n Other symptoms of plantar fasciitis include:<\/span><\/p>\n \u00a0There are a number of things that can lead to plantar fasciitis, such as:<\/span><\/p>\n This is the most common cause of plantar fasciitis. If you participate in activities that put a lot of stress on your feet, such as running or dancing, you may be at risk for plantar fasciitis.<\/span><\/p>\n For example, runners put a lot of high-impact stress on this part of the foot. Imagine your foot slamming on the pavement repeatedly for your typical hour-long run. Over a long period of time of striking the ground with too much force, you can cause microtears in the plantar ligament.\u00a0<\/span><\/p>\n As a result, you might <\/span>cause tiny tears in the tissue, which leads to inflammation of the plantar fascia.<\/span><\/p>\n Continuing with the point above, sometimes, <\/span>after the tears heal<\/span>, these micro-injuries <\/span>can leave behind scar<\/span> tissue. This scar tissue can <\/span>limit the flexibility of the plantar ligament<\/span>, and as a result, you might notice a decline in performance.<\/span><\/p>\n As you age, the plantar fascia becomes less flexible and more likely to tear. This can lead to plantar fasciitis.<\/span><\/p>\n If you have high arches or flat feet, you may be more likely to develop plantar fasciitis.<\/span>[1]<\/sup><\/p>\n Good to Know:<\/p>\n Plantar fasciitis often develops slowly over time. At first, you might only experience slight heel pain when you run, but later, it becomes a stabbing pain even when you are at rest. The healing process usually lasts somewhere between six weeks and a year.<\/p>\n<\/div>\n So, what can you do to prevent plantar fasciitis? Here are five ways to lower your risk for this runner\u2019s injury.<\/span><\/p>\n If you\u2019re just getting into running or are increasing your mileage, do so gradually.<\/span><\/p>\n Sudden increases in mileage or intensity can put too much stress on your plantar fascia, leading to plantar fasciitis.<\/span><\/p>\n A good rule of thumb is to increase your mileage by no more than about ten percent each week.<\/span><\/p>\n In addition to gradually increasing your mileage, make sure you <\/span>schedule time for recovery<\/span>.<\/span><\/p>\n Yes, this means taking days off from running, but you should also be cross-training with other low-impact activities such as swimming or biking.<\/span><\/p>\n Recovery days give your plantar fascia a chance to rest and heal.<\/span><\/p>\n Make sure you\u2019re wearing shoes that are supportive and fit well. This is especially important if you have high arches or flat feet, as these foot types are more susceptible to plantar fasciitis.<\/span><\/p>\n Look for shoes with good arch support and cushioning in the heel.<\/span><\/p>\n Old and damaged<\/span> running shoes<\/span> can increase your risk of developing plantar fasciitis along with running injuries in general.<\/span><\/p>\n Good to Know:<\/p>\n Did you know that you should only run between 300 and 500 miles with your average pair of running shoes?<\/p>\n<\/div>\n Just like car tires, your running shoes need to be changed. You wouldn\u2019t drive a car on the rim, right? Running in old and damaged running shoes is the equivalent of just that.<\/span><\/p>\n But how do you know when it\u2019s time to switch up your shoes? Well, we can help with that.\u00a0<\/span><\/p>\n Before you head out for a run, take the time to stretch your plantar fascia and Achilles tendon. These two areas are closely connected, and tightness in one can lead to plantar fasciitis.<\/span><\/p>\n A simple plantar fascia stretch involves crossing one leg over the other and pulling your toes back toward your shin.<\/span><\/p>\n For a more comprehensive stretching routine, consider<\/span> foam rolling<\/span> on top of stretching.<\/span><\/p>\n If plantar fasciitis is a chronic problem for you, it may be due to weakness or poor coordination in your feet and ankles.<\/span><\/p>\n To help prevent plantar fasciitis, focus on exercises that <\/span>improve foot stability<\/span> and coordination such as single-leg balance drills and toe raises.<\/span><\/p>\n Speaking of exercises to prevent plantar fasciitis in the first place, here are some exercises that you can incorporate into your running workouts.<\/span><\/p>\n Inch Worms accomplish two things at once: They stretch the foot-and-ankle complex while improving the flexibility of the same area along with your calves.<\/span><\/p>\n This version of Crossbody Twists focuses on improving the muscular control of your ankles and the soles of your feet.<\/span><\/p>\n <\/p>\n How to Do the Exercise:<\/strong><\/p>\n Are you currently suffering from plantar fasciitis? Looking for effective plantar fasciitis treatment tips. Here are five things you can do right now to alleviate the pain and get on the road to recovery.<\/span><\/p>\n The first thing should be obvious, but you\u2019d be surprised at how many people will simply take an ibuprofen and lace up their shoes.<\/span><\/p>\n Your foot needs rest to let the injury heal, so get off your feet!<\/span><\/p>\n If you keep adding more stress to the injury, you will only delay the healing process.<\/span><\/p>\n RICE stands for \u201cRest, Ice, Compression, and Elevation.\u201d Follow these steps to treat plantar fasciitis at home:<\/span><\/p>\n If home treatment doesn\u2019t seem to be helping, or if the pain is severe, you may need to see a doctor for further treatment options.<\/span><\/p>\n Once the pain has decreased in your foot, you can start taking active measures to address the problem. Start small with a tennis ball.<\/span><\/p>\n Reduce the tension in your foot by rolling out the soles of your feet with a small ball for two or three minutes a day. Think of it like a tiny massage for your foot to promote blood flow and healing.<\/span><\/p>\n Start at the base of your heel and work your way toward your toes.<\/span><\/p>\n Plantar fasciitis stretching and massaging can help to loosen the tissue and reduce pain. Try these plantar fascia treatment stretches:<\/span><\/p>\n Kneeling Plantar Fascia Stretch<\/strong><\/p>\nWhat is <\/strong>P<\/strong>lantar <\/strong>F<\/strong>asciitis?<\/strong><\/h2>\n
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Symptoms of Plantar Fasciitis<\/strong><\/h2>\n
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What Causes Plantar Fasciitis?<\/strong><\/h2>\n
Overuse<\/strong><\/h3>\n
Scar Tissue<\/strong><\/h3>\n
Age<\/strong><\/h3>\n
Foot Structure<\/strong><\/h3>\n
Heel Pain: 5 <\/strong>H<\/strong>elpful <\/strong>T<\/strong>ips to <\/strong>P<\/strong>revent <\/strong>P<\/strong>lantar <\/strong>F<\/strong>asciitis<\/strong><\/h2>\n
1. Increase Your Mileage and Intensity Slowly<\/strong><\/h3>\n
2. Schedule <\/strong>Time for Recovery<\/strong><\/h3>\n
3. Wear the Right Running Shoes<\/strong><\/h3>\n
4. <\/strong>Stretch before you run.<\/strong><\/h3>\n
5. <\/strong>Work on coordination and foot stability.<\/strong><\/h3>\n
Plantar Fasciitis Treatment: Preventative Exercises<\/strong><\/h2>\n
Inch Worms<\/strong><\/h3>\n
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How to Do the Exercise:<\/strong><\/p>\n\n
Modified Crossbody Twists<\/strong><\/h3>\n
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What to Do if You Have Plantar Fasciitis<\/strong><\/h2>\n
1. Stop Running & Follow the RICE Method<\/strong><\/h3>\n
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2. Roll Out the Tension in your Foot<\/strong><\/h3>\n
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<\/strong>How to Do the Exercise:<\/strong><\/p>\n\n
3. Stretch the soles of your feet regularly. <\/strong><\/h3>\n
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