![]() ![]() Due to the heel pain, these muscles also get stiff and we need to stretch this muscle to get some relief out of it. The calf muscle is the bulky muscle that is present on the back of the lower leg. Here, you have to keep the left leg over the right thigh and proceed with the steps we just discussed. Repeat exact same process on the left leg. Repeat the same process 3 to 4 times in a single session on both legs. You would feel a nice stretching on the sole of the foot, hold this position for 30 seconds and then release it slowly. ![]() While bending the ankle at the same time also bend your toes with your palm. In this position take your right hand and hold the foot firmly and bend the ankle towards yourself. Now to stretch the right side plantar fascia keep your right leg over the left thigh. To stretch this first sit comfortably on a chair. ![]() Stretching this structure is very important and it is very easy too. So any kind of inflammation and stiffness on this structure is termed plantar fasciitis which causes heel pain. The plantar fascia is a flat soft tissue structure that originates from the heel and passes through the sole of the foot, finally entering into all five toes. Let me start with the stretching exercise, the first stretching exercise would be the stretching of the plantar fascia. But before we proceed, if you would rather like to watch a video on these exercises you can watch it here or else you can proceed further. Heel pain is quite different from an ankle sprain, which can happen due to twisting, or turning of the ankle joint. We will also learn strengthening exercises for weak foot muscles.Īt the end of the article, I would also brief the on other useful home tips to help you ease your heel pain. For stiff plantar fascia and muscles, we have stretching exercises. Whatever exercises we are going to learn are aimed at releasing the stiff plantar fascia, and muscles of the foot and strengthening the small muscles of the foot. ![]()
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