Plantar fascia is an important term you need to know regarding foot health, and it is a thin ligament which connects the heel to the front of the foot. Health-line reports that over 50 percent of Americans suffer from foot pain, and this pain is generally linked to damage to the plantar fascia, or known as plantar fasciitis.

This condition is usually caused by weight gain or repetitive motion and the people who are most likely to suffer from it are pregnant women, athletes and people who spend most of their day on their feet.

However, there are ways to prevent and treat this condition. Performing stretching exercises will provide the best relief since they relax the muscles that make this problem worse.

The following exercises are the best for reducing pain due to plantar fasciitis.

  • Cross one leg over the other. Pull the heel upward on the big toe and hold it like that for 15 seconds. Repeat 3 times and then perform the same stretch with the other foot.
  • Take a towel, fold it and put it under the foot arch. Pull the heel upward and stretch the foot for 15-30 seconds. Repeat this 3 times with each foot.
  • Take any cylindrical object such as a water bottle and put it under the foot. Roll the foot over it for about a minute then repeat with the other one.

These exercises also prevent this painful condition. There are also other ways to avoid it such as the following:

Warm up

Warming up before doing any physical work or exercise is extremely important because it protects your muscles and tendons from injury due to a sudden movement.

Regular exercise

For this condition exercising and having a healthy body weight are very important. During exercise your joints and muscles stretch so that way the risk of tightening of the foot ligaments significantly reduces.

Proper foot support

The right footwear is very important for foot health because it helps them stay in a safe position while providing proper support. To prevent applying extra pressure on the feet and heels avoid wearing high heels and also walking barefoot.

Maintain healthy body weight

By controlling your body weight you will avoid the extra pressure on the feet which could be causing the pain.


Your heels and feet should not be constantly exposed to movement and pressure, so find time to rest whenever you can.

The food health is very important and should be taken more seriously. If you think you already have plantar fasciitis talk to your doctor about treatment and ask what changes in your life, diet and exercise you should make.

We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You.

The content of this article, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual (person). Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health.

Leave a Reply

Your email address will not be published. Required fields are marked *