How to Do Rehabilitation for Plantar Fasciitis at Home: Easy Exercises
Plantar fasciitis is a painful and often debilitating disease characterized by pain and stiffness at the bottom of the foot. This pain is usually worse in the morning or during vigorous activity. According to physical therapist Mark Dutton, plantar fasciitis affects 10% of the population and is more common in athletes, sportsmen or people with jobs that require walking for prolonged periods.
If you suffer from this condition, pay attention. In this OneHowTo article we'll explain how to do rehabilitation for plantar fasciitis at home with easy, affordable exercises.
First of all, it's very important to determine the cause of plantar fasciitis. There are several causes for this condition, the most common being obesity or anatomical abnormalities. Weight gain, for instance, puts additional pressure on the joints and soft tissue of the legs.
The causes go beyond physical conditions. For instance, if you are an athlete using very old shoes, the solution may be as simple as going to buy shoes with cushions for the corresponding heel. Athletes should always increase their activity levels slowly to avoid injuries due to overworking - and plantar fasciitis is one of them.
Here you can read more about the common causes of plantar fasciitis.
Once you know what causes this condition, go on to reduce the inflammation caused by plantar fascia. The most important thing to do in order to get rid of plantar fasciitis is rest, although this can be difficult if you have a job where you have to walk long distances.
Try applying an ice pack on the inflamed tissues, which reduces pain and improves circulation. It is recommended to apply ice for 10 minutes, two or three times daily.
Here are some good home remedies to cure plantar fasciitis. Give them a try!
Now we move on to the best exercises for rehabilitation at home. Gently stretch the plantar fascia. An injured plantar fascia will make you more susceptible to injury in the future. To stretch the plantar fascia, sit in a chair with the heel of your injured foot resting on a cloth on the floor. Then lower yourself and gently pull the front of the towel to your chest with both arms. You will feel a stretch in the bottom of your foot and the back of your leg.
Hold the stretch for 30 seconds; do this rehabilitation exercise at least three times a day.
Strengthen the foot muscles with two simple exercises; weakness of foot muscles is a common cause of plantar fasciitis, so you must work on that.
Place some marbles on the floor, of the kind you probably used to play with as a child. Use the injured foot to collect the balls and place them in a cup. Then, place a towel on the floor in front of you. Use the injured foot to crunch up the towel and then again to straighten it and repeat this procedure. Do this exercise for five minutes a day.
Seek medical attention if plantar fasciitis persists or worsens. This condition can sometimes be caused by anatomical or biomechanical alterations, so it's good to have an expert decide if you require further treatment.
Conservative treatment consists of physical and orthopedic therapy as prescribed by a doctor. In more severe cases, surgery or injections of corticosteroids may be indicated.
Now that you know how to do rehabilitation for plantar fasciitis at home, don't hesitate!
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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- Do not stretch so much that you feel pain.
- Remove the ice pack immediately if it is painful or causes numbness.