As we always walk upright, the blood flows downward and the fatigue in our feet increases every day. So a healthy plantar fascia plays an important role in our daily lives. It supports the foundation of our body and helps us walk or run.
However, in modern society, many people ignore or neglect attention to the plantar fascia. This can cause foot, knee, and back problems. Fortunately, you can prevent these problems and keep your plantar fascia healthy with at-home plantar fascia stretching techniques.
What is plantar fascia?
The plantar fascia is the arch-shaped tissue under the foot. This supports our feet and dissipates the force. The plantar fascia relieves shock and supports our body when walking or running. However, poor posture or strenuous activities can cause problems with the plantar fascia.
Symptoms of the problem
Plantar fascia problems can cause a variety of symptoms. Some of these symptoms include:
foot arch pain
sole pain
ankle pain
knee pain
back pain
Ankle sprains (difficulty walking)
arch pain in the morning
These symptoms can reduce our quality of daily life and limit our activities. However, we can prevent and treat plantar fascia problems if we perform simple stretching routines at home.
How to stretch your plantar fascia at home
Below, we will present ways to stretch your plantar fascia that you can do at home. Maintain the health of your plantar fascia by consistently performing these stretches.
1. Morning exercise
As soon as you wake up in the morning, lie down in a comfortable position, straighten your feet, and point your toes upward. Holding this position for a few minutes can help stretch your plantar fascia. This stretch can help relieve arch pain in the morning.
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2. Chick pose stretch
Sit on a chair or table and bend one foot over your leg. Now, move your fingers down your chin until they touch your toes. Repeating this movement effectively stretches the arches and plantar fascia of your feet. In chick pose, with your legs bent, massage your feet with your fingers. This can relax the muscles around the arch of the foot and reduce pain.
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3. Stretching using stairs
On a staircase or similar area, place the back of your foot at the bottom of the step and lean forward. This will stretch your Achilles hind and plantar fascia.
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The importance of a stretching routine
The stretching routine presented above will help keep your plantar fascia flexible and healthy. However, you must practice stretching consistently to see its effects. Pay attention to your plantar fascia by stretching for a few minutes every morning, when you wake up and before you go to bed.
A healthy plantar fascia plays an important role in maintaining a healthy lifestyle. Maintain a stretching routine that you can do at home to prevent pain and discomfort caused by plantar fascia problems and maintain healthy feet. Healthy feet will provide happiness and comfort in our daily lives.
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