Preventative Treatment and Rehabilitation for Plantar Fascia

Preventative Treatment and Rehabilitation for Plantar Fascia

By: Christina Chapan

The plantar fascia is a band of connecting fiber that originates at the heel and goes to the bottom of the toes.

www.fitnessprofessionalonline.com

https://www.facebook.com/FitnessProfessionalOnline

https://twitter.com/FitProOnline

https://www.linkedin.com/company/fitness-professional-online

https://plus.google.com/+Fitnessprofessionalonline


It facilitates warm-ups of balance, stability, running, walking, and cardiovascular warm-ups.







Plantar faciitis is a condition where the plantar is overstretched; it results in pain that comes from micro-tears and inflammation to the fascia.







Some of the causes of plantar faciitis include

improper shoes, wear or tight ankles or calves,

increasing vigorous activity more than 10% in a week, and vigorous activity such

as running, jumping, or pounding on the bottom of

the foot. www.fitnessprofessionalonline.com






Tight hamstrings, calves, and shins and stress placed on the plantar faciitis cause plantar faciitis.







Some great exercises to prevent or rehabilitate

the plantar faciitis include:







1. Toe graspingCurl the toes and imagine

you are grabbing something with the toes of

each foot.







2. Towel CurlGrab a towel by curling the toes under. Make sure your heel stays on the floor.







3. Marble Pick-upsHave marbles in a cup and try to pick them up with your toes. For a variation, try different sizes of coins.







4. Rolling PinUse a rolling pin, pedicure roller, or tennis ball, and while seated, roll it with the arch of your foot.







5. Calf StretchTo stretch the Achilles tendon, lean forward against a wall, keep the knee of one leg straight and keep our heel on the ground while bending the knee in the other leg. Then, switch legs. When you rotate your ankle clock- and counter clock-wise, you are also recruiting the hamstring and quadriceps and using the whole leg. For a variation, try stretching your calves and legs in a side-to-side position. To get both the shin and calf to stretch, place them on the edge of a stair or a slant board.







With care, many plantar suffers can return to pain-free activity with

proper rehabilitation.

Most suffers can return to modified activity with rest, rehabilitation, and time.







Proper footwear and a stretching and strengthening

program can help prevent reoccurrence of this condition.






Share your PASSION and

KNOWLEDGE with world.

Get published on

Fitness Professional Online






http://www.fitnessprofessionalonline.com/about-us/author-fitness-professional-online/

Health & Medicine

Preventative Treatment and Rehabilitation for Plantar Fascia