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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 May 21, 2019

10 Most Entertaining Things To Do During A Long Journey

10 Most Entertaining Things To Do During A Long Journey

There are many more fun and eventful things to do to pass away time during a long flight or train journey. Apart from sleeping and continuously playing games on mobile, you can utilize this quality time in more creative ways.

Should we take a look at all those amazing and curious ways to kill time during the long journey? Let’s go.

1. Become the Next Big Thing in the Writing World

Yes!! It’s time to become an Author. When I watch a romantic movie or read some fictional story, I feel like writing something of my own. If you feel the same, then there is no better time than a long journey, especially when you are traveling alone. Don’t forget that JK Rowling got the idea of Harry Potter while she was traveling on a train.

2. Become a Philosopher

Enough of reading and listening to various thoughts and quotations of other people. We all have experienced life and learned a lot, and it’s time to put your ideas into words.

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Or you can try to determine the meaning of life, what you have experienced and things you have learned from it. Remember, every success or failure and try to find the philosophical reason behind it. It will help your mind to calm down.

3. Card Games? Invent a New One

I have no issues with claiming that Card Games has always been the most preferred way to pass the time during an extended journey. But don’t stop there, you have enough time to tweak some rules, do some experiment and invent your own card game. Call it anything you want, make sure that new game is entertaining enough to attract more players.

4. Go into the Fantasy World

Most of the time I put myself into Hogwarts, next moment I am fighting for the wizard world. You can do that too, and it’s not that tough. Going into a fantasy world is the most exciting thing you can do while traveling alone.

5. Day Dream

Day Dreaming is sometimes helpful and helps your brain do some exercise. You can be at your creative best. I have found realistic solutions of toughest problems while day dreaming. You can be more open minded and understanding at this time.

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Daydream about being a singer or actor or richest person in the world. It gives you the motivation to do well and achieve your goals.

6. Time to Plan your Dream Project

This one is my favorite. You get enough time to work on your plans or dream projects. Travelling is the best time to brainstorm on your next product, which can be very efficient. Think about all pros and cons, praise yourself, criticize yourself and come up with best possible solutions because no one is there to judge you or your work at this moment.

7. Movie Marathon

Not only weekends, but a long journey is also an excellent time to start a film marathon. Create a list and watch movies online. Tune into any of the popular video streaming sites or app and watch your favorite TV Series and movies.

8. Breakdown your Goals into Realistic Steps

While you are traveling, you can set realistic and possible steps to achieve your aim. Spend your time in breaking down your goals and plan to achieve each small one in a given period. You can set your daily routine, work on your work-life balance and plan for a more systematic approach in day to day life. Don’t forget that walking through small steps is the key to reaching on top.

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9. Read a Book

Reading will never go out of fashion. Always carry a book with you. It is the most amazing thing to spend some time with, especially when you are alone and have lots of free time. Fiction or non-fiction, stories of any kind will always entertain you and enlighten you with new life lessons.

10. Eavesdrop: Its Actually Entertaining

The most entertaining thing to do during the long flight or train journey. You get to listen to amazing and exciting stories of the ordinary public, which sometimes are more interesting than Soap operas. I, once eavesdropped on a couple’s fight and seriously the reason was hilarious.

I got entertained like never before.

The Bottom Line

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Have some fun, do some exciting things, don’t waste your time in sleeping and playing the same game again and again.

Featured photo credit: simplybusinessclass.com via blog.simplybusinessclass.com

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