{"id":76236,"date":"2021-10-07T18:48:35","date_gmt":"2021-10-07T18:48:35","guid":{"rendered":"https:\/\/laboratoireevo.com\/?p=76236"},"modified":"2022-05-17T14:20:45","modified_gmt":"2022-05-17T14:20:45","slug":"relieve-plantar-fasciitis-with-3-exercises","status":"publish","type":"post","link":"https:\/\/laboratoireevo.com\/en\/relieve-plantar-fasciitis-with-3-exercises\/","title":{"rendered":"Relieve plantar fasciitis with 3 exercises"},"content":{"rendered":"

What is plantar fasciitis?<\/span><\/h2>\n

Plantar fasciitis, or plantar fasciitis, is an inflammation of the foot, in the plantar fascia. The plantar fascia is a fibrous ligament attached to the heel bone that extends to the base of the toes.<\/span><\/p>\n

What are the causes of plantar fasciitis?<\/span><\/h2>\n

This bottom of foot pain can be caused by repetitive movements that, over time, cause the fascia to stretch and micro-tear. Rest assured, this condition is not fatal, and there are treatments and exercises to relieve it. Physiotherapy sessions, cortisone injections, foot orthoses, exercises and stretching are some of the options. In this article, we give you 3 exercises to do at home, in order to relieve plantar fasciitis<\/a>, and regain your mobility.<\/span><\/p>\n

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1) Foot massage to relieve plantar fasciitis<\/span><\/h3>\n

Foot massage is one of the easiest exercises to relieve plantar fasciitis. In particular, it helps the membrane of your foot to relax and unwind gently. For example, get a foot massage ball, a tennis ball, a foam roller or a cold can and place it on the floor. You sit in a chair and then put your foot on the ball or object and roll it back and forth. Repeat this movement for a few minutes, always applying light pressure.<\/span><\/p>\n

Ideally, you should do this exercise 3 times a day. Be careful not to force yourself if you are already prone to pain. Similarly, if you find that massaging with an object hurts you, you can use your hands. In this way, you exert a measured and controlled pressure. Don’t hesitate to make an appointment with your podiatrist to see together which plantar fasciitis treatment or exercises to choose according to the level of tear.<\/span><\/p>\n

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2) Plantar fasciitis stretches to relax the tissues and gain mobility<\/span><\/h3>\n

Stretching your foot and calf is a great way to relax your arch. In general, it is recommended to do the foot and Achilles tendon-triceps sural complex stretches, which provide relief for about 2 to 4 months. As people suffer from this disorder usually in the morning when they get up, it is advisable to perform these exercises just before standing. To do this, you can either buy an elastic band (easily found in sports shops or orthopaedic pharmacies), a bath towel, or do the stretches with your hands. If you choose an elastic band, here is the exercise you can do:\u00a0<\/span><\/p>\n