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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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