The first thing you need to do when your feet hurt is rest them in the ice
This will make them more limber and will reduce any inflammation. When you first start to feel pain, take it easy with the ice. You don't want to over do it because it can aggravate the problem even more.
Plantar fasciitis exercises are important to keep your feet healthy. By increasing the amount of pressure you apply to the bottom of your foot, you will have a better chance of eliminating the condition. Some common plantar fasciitis exercises are toe raises, walking and running on the balls of your feet and walking and running on your toes.
One of the most common causes for plantar fasciitis is too much stress being put on the foot. This may be caused by walking around a lot or standing for a long period. When your body is not properly supported, it can begin to sag causing the plantar fascia to stretch.
When this happens, the plantar fascia is not getting enough blood flow. As a result, the tissue will become weak. Symptoms will get worse over time. When you start to feel uncomfortable, relax.
As you walk, you should keep your heels down and your toes bent. Do not bend your knees when walking. This can cause pain causing plantar fasciitis.
Sock lifts are great for improving your walking. They can also help relieve the pain that comes with plantar fasciitis. The reason they work so well is because they do an excellent job of handling the increased pressure on the foot.
While walking, the heel should be pushed towards the ceiling, but this is just an idea. If the heel stays off the ground, simply lower the heel. While doing these exercises, you should try to remain as still as possible.
Proper exercise for plantar fasciitis can significantly reduce pain and even prevent it from recurring. if you do it right. and consistently.
Try to relax your muscles in the first set of exercises. This will make the pain less severe. In fact, you may even need to bend over to ease the stretching process.
Once your muscles are stretched, do heel raises. The purpose of this exercise is to help bring the heel to the front of the foot.
The next time you do a plantar fasciitis exercise, you want your heel to stay unchanged. You also want your heel to carry your weight.
When the heel is raised, the plantar fascia will not experience the tension it is experiencing now. It won't stretch too much any further.
After doing the heel lifts and then the toe raises, move onto the next exercise, which is walking on one foot. When you are doing the walking on the other foot, you should stay in the same position until the pain is gone.
Once you've done this step, you should do the same thing again and this time, put your weight on your toes. Make sure that the heel stays below the floor, as your plantar fascia will have had enough time to fully heal.
You should then start doing the heel lifts again. This time, however, you want to do them slowly so that the plantar fascia has been sufficiently stretched.
When you finish these heel lifts, do another set. And when the pain returns, take a day off and do some more of the plantar fasciitis exercises.