How to do it:
Sit with your legs extended in front of you.
Flex your foot (pull your toes toward your shin) and hold for 5 seconds.
Point your toes downward and hold for another 5 seconds.
Repeat for 10-15 repetitions.
7. Ankle Circles
This exercise helps improve mobility in the ankle joint, which can reduce strain on the plantar fascia.
How to do it:
Sit or lie down with your leg extended.
Rotate your ankle in circles, 10 times clockwise and 10 times counterclockwise.
Repeat on the other foot.
When to Seek Professional Help
If your plantar fasciitis pain persists or worsens despite exercises, it might be time to consult a healthcare provider or physical therapist. They can provide additional treatments such as custom orthotics, night splints, or even corticosteroid injections if necessary.
Tips for Preventing Plantar Fasciitis
Wear supportive shoes with good arch support.
Avoid walking barefoot on hard surfaces.
Stretch your calves and feet regularly, especially before and after exercise.
Maintain a healthy weight to reduce strain on your feet.
By consistently incorporating these exercises into your daily routine, you can effectively manage and alleviate the symptoms of plantar fasciitis. These stretches and strengthening exercises not only provide relief but also help prevent the condition from reoccurring.
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