“Plantar fascia” is a thin ligament that connects the heel with the front part of the foot.
Over half of Americans suffer from serious foot pain, and usually it is related to the plantar fascia.
Plantar fasciitis is a condition caused by weight gain or repetitive motion, and usually appears in pregnant women, athletes or those who stand for a long time.
The weight and pressure cause pain and inflammation.
Still, there are ways to prevent and to treat this condition.

Does Your Heels Hurt In The Morning Or Whenever You Are Standing This is What You Need To Do

The best ways are to do stretching exercises because that way the tight muscles are getting relaxed.
Below we will show you the most effective exercises for plantar fasciitis:

Calf Stretches

If you stretch the calf, you can alleviate the pain in the heel.
In a squat – like movement stretch your leg and stay in this position for 30 seconds. Repeat this with each leg for 3 times.

Seated Exercises

Exercise 1
Cross your legs, one over another and pull the big toe up. Stay in this position for about 15 seconds. Do this exercise 3 times with both legs.
Exercise 2
Fold a towel and put it under the foot arch. Push upward that way so your foot becomes stretched in front of you. Stay in this position 15-30 seconds. Repeat 3 times.
Exercise 3
Take a water bottle or something alike. Roll your foot over it for about a minute with each leg.

Warm up

Before any exercise do not forget to warm up the body, in order to avoid injuries.

Regular Exercise

Definitely, the best way to prevent plantar fasciitis is to live a healthy life, with regular exercises and normal weight. You will reduce the risk of ligament tightening by stretching the muscles and joints.

Ensure Proper Support

For a healthy foot comfortable shoe is a must. This way your feet will have proper support. Avoid badly constructed shoes and also avoid walking barefoot.

Keep a Healthy Weight

If you control your weight than you are preventing your whole body and feet from unnecessary pressure.


Rest is very important. Try to rest your feet through the day, and don’t expose your heels and feet to continuous repetitive movement.
If you think that you suffer from plantar fasciitis, try these exercises, but in any serious case please consult your doctor.


Source: healthandlovepage.com