Everyone should remember the term ‘plantar fascia’, as it refers to the health of the foot. It is actually a thin ligament that connects the heel to the front of the foot.

According to Healthline, more than 50 percent of the Americans suffer from foot pain, and this pain is generally linked to damage to the plantar fascia, or known as plantar fasciitis.

The major causes of this conditions are weight gain or repetitive motion, and it is very common in pregnant women, athletes, and people who work standing on the feet for prolonged periods of time, because the weight and the pressure lead to pain and inflammation.

Nonetheless, you should know that this condition can be both prevented and treated. It is best treated by making effective stretching exercises, because these exercises relax the tight muscles which make this problem worse. Some of the most efficient exercises include:

Calf Stretches

Stretching of the calf can alleviate pain in the heels. Simply extend your leg in a lunge-like movement and hold the position for 30 seconds. Repeat the exercise three times per leg. 

Seated Exercises

This form of exercises is really efficient when it comes to relieving these issues and symptoms. The Healthline says that the best ones are the following ones:

--Cross one leg over the other. Then pull upwards on your big toe and you want to hold this for about 15 seconds. Then release it and do three more sets. Then do the other foot..

--You will need a folded towel which will serve as an exercise strap. Put the towel under your foot arch and pull upward in order to stretch the foot in front of your body, remaining in this position for about fifteen to thirty seconds. Repeat the exercise three times.

--Use water bottle or some similar object for this exercise. Roll your foot over this object for about 60 seconds, and then repeat with the other foot.

You can do these stretching exercises as a prevention of plantar fasciitis as well. Furthermore, there are other ways for prevention of this condition, such as:

Warm up

Warm up your body first every time you are about to do some physical work or some exercise. This will prevent injuries caused by some sudden movements.

Regular exercise

One of the best prevention ways for this condition is regular exercising and maintaining a healthy weight. Furthermore, by stretching your joints and muscles, you reduce the risk of foot ligaments tightening.

Ensure Proper Support

Wearing appropriate shoes is really important to keep your feet in a safe position. You need to make sure that your feet get a proper support. Do not use shoes that are not well constructed or tight. You should also avoid walking barefoot so that your feet and heels won’t get additional pressure..

Maintain a Healthy Weight

You will most efficiently avoid the unnecessary pressure on the feet and the whole body by controlling your body weight.

Rest

Make sure that you always have the time to rest the feet between the daily activities, since they are subjected to the burden of your own body’s weight, and your feet and heels should not be exposed to continuous repetitive movement.

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