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10 Basic Exercises to Help You Treat Plantar Fasciitis

10 Basic Exercises to Help You Treat Plantar Fasciitis

There are many causes for plantar fasciitis, including weak foot muscles, extra pressure due to obesity, incorrect footwear, or even stress from exercise, particularly running. Because of these different factors that can cause this pain, it is a difficult to find a cure. But there are many exercises that can relieve it and help to strengthen the muscles and tissues.

For those suffering from plantar fasciitis, these simple exercises will help to stretch and strengthen the damaged tissue, relieve the pain, and speed up the recovery process.

1. Plantar fascia stretch

Hold the heel of the foot in one hand and gently bend the toes up, hold, and then bend them down, holding again. Repeat this exercise a few times to stretch the plantar fascia, and the Achilles tendon.

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2. Standing calf stretch

Using a chair or wall for support, place the pained foot flat on the floor behind the body, with the knee straight. Put the other foot forward, slightly bent at the ankle and knee, so the body is leaning forward. Stretch the back ankle and calf for a few seconds, and then repeat on the other side.

3. Thera-band toe flexion

This exercise is very common among those suffering from plantar fasciitis. With leg stretched out straight in front, cover the sole of the foot with the band so one end is over the toes and the other comes out behind the heel. Hold the band firmly with the hands and slowly curl the toes downward against the band. Hold this position, and then ease the toes back up.

4. Sitting thera-band foot raises

Sitting in a chair with knees bent, place one end of the band around the foot of the ankle to be exercised. Run the band beneath the other foot and up the leg to the knee to be held in the hand. Lift the wrapped foot up, hold it in this position, and slowly lower it.

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5. Sitting thera-band ankle eversion

The band should be held the same as in the Thera-Band Foot Raises, but this time, instead of raising the foot, push it outward, away from the other foot, hold, and slowly bring it back in. Be sure to keep the knee straight and only rotate the ankle.

6. Sitting thera-band ankle plantarflexion

Sitting in a chair, stretch the leg with the ankle to be exercised out in front. Wrap the band around the foot, and hold the ends tightly with the hands at the waist. Push the foot down towards the floor and hold it, then slowly ease it back up.

7. Great toe stretch

Put the big toe of the pained foot on a foot roller. With the rest of the foot on the ground, apply pressure to the foot roller with the foot. The stretch should be felt in the bottom of the foot. Hold this for 15 seconds and then release.

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8. Plantar massage

With a foot roller beneath the bare foot, use a bit of pressure to slowly it from the heel to the ball of the foot and back. Continue this motion for about 5 minutes.

9. Toe pick-up

Place a small round hand exerciser on the ground. Pick it up with bare toes and put it back down again. Repeat this exercise a few times, starting with a beginner hand exerciser, and progressing with a firmer one as the foot is strengthened.

10. Strengthening toe flexion

With a hand exerciser on the ground, gently curl it with bare toes, squeezing and then releasing. Use the beginner hand exerciser, and progress to the firmer ones as the foot is strengthened.

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Any of these exercises performed a few times each day will help to relieve strain and strengthened the muscles of the foot to rid it of the plantar fasciitis. But be sure to discuss any treatment with a doctor first, to decide the best ones for any individual case, and how many repetitions should be used to begin, to ensure that there is no additional strain. This will ensure the problem will be solved, and perhaps help to keep it from recurring in the future.

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Sasha Brown

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

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