Probably many of you are not familiar with the term: Plantar fascia, but it is essential when it comes to foot health. Statistical data shows that more than half of Americans struggle with foot pain, and most commonly the pain is associated with damage to the plantar fascia. Namely, plantar fascia is thin ligament that links the heel to the front of human foot. The condition of damage of this ligament is called plantar fascitis.

One of the main culprits for plantar fasciitis is recurring movement and weight gain. It is important to mention that this condition prevails amongst professional athletes, pregnant women and individuals whose work requires extended periods of time on their feet. Experts explain that consistent motion and pressure from added weight leads to inflammation and unbearable pain.

There are several actions that can prevent and help you to deal with plantar fascitis.


When it comes to struggle with plantar fasciitis, integrating reliable extending in order to assist in loosening the tight muscles that intensify the condition is one of the best things that you can do.

Seated Exercises

Seated workouts are practical exercises that most patients can perform.

It is advisable to try the following exercises for seated extending:

  • Start with rolling your foot over a water bottle or some similarly shaped object in period of 1 minute. Repeat with both feet.
  • Cross one leg over the other and pull up on your big toe. You should hold this position for 15 seconds, then release and repeat 3 times, prior to alternating to the other foot.
  • Imitate an exercise strap using folded towel. You should place the towel under the arch of your foot and carefully pull up until your foot is extended in front of you. Hold for 15 – 30 seconds and repeat 3 times, with both feet.
  • By stretching your calves you will promote heel health. All you should do is to extend your leg in a lunge-like motion and hold the position for about 30 seconds. Repeat 3 times with both legs.


The extending is great preventative for plantar fasciitis, but below we have few other suggestions/ alternatives:

  • Preserve a Healthy Weight

Healthy weight is important for your overall health, but when it comes to this condition, you will not put unneeded pressure on your body and particularly your feet.

  • Workout Regularly

With routine and regular exercising you will help your body to remain healthy weight and in same time you properly will stretch muscles and joints. In same time, that will decrease the possibilities of the ligaments in your feet to end up too tight.

  • Guarantee Proper Assistance

Shoes are necessary. Experts explain that correct assistance suggests that your feet are kept in a safe position. By walking barefoot or using badly constructed shoes you are putting included stress on your heels and feet.

  • Take it Easy

Any time you can, try to relax your feet. It is important to enable your feet to rest, and alternate between activities. On that way you will avoid repetitive movement for a prolonged period.

  • Start Slowly

Before workout or other activity you should always warm up your body. Experts warn that by leaping into excessive motion you easily can get injured.

Note: in case you suspect that you are suffering from plantar fascitis, you should not overlook it. Before altering your exercise or diet plan it is crucial to ask for medical recommendations.

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